Protein Lose Weight Calculator
Protein Calculator for Weight Loss works out Protein per day and Range, lower from Units, Weight and Extra pounds. The default figures on this page give protein per day of 98.0 g; change any entry and the result, the working and the sources update together.
Your figures
Updates as you typeHow this is worked out
7 steps
- Body weight = 70.0 kg = 70 kg
- Losing weight while keeping lean mass: 1.2 to 1.6 g/kg/day. Leidy HJ et al., The role of protein in weight loss and maintenance, Am J Clin Nutr 2015;101:1320S-1329S: higher-protein diets of 1.2-1.6 g/kg/day improve appetite control and body-weight management.
- Range = 1.2 x 70 = 84 g to 1.6 x 70 = 112 g per day
- Midpoint = 1.4 g/kg x 70 kg = 98 g/day
- Reference intake for Adults 19 and over = 0.8 x 70 = 56 g/day
- Energy from protein = 98 g x 4 kcal/g = 392 kcal
- Split over 4 meals = 24.5 g each
Figures from FDA daily values. Its 5 worked examples are re-run on every release, last on 15 September 2026. What changed · how reference data is kept current
Sources and references
5 sources
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Save it, change one figure, then compare the two
The calculation stays free. Save this scenario, adjust one assumption, save that too, and put them side by side to see exactly what the change costs you. A free account keeps 5 scenarios and 2 comparisons; Personal makes both unlimited and adds exports and private links. Nothing is saved unless you press Save.
What the Protein Calculator for Weight Loss calculates
Daily protein requirement in grams from body weight and goal, giving the published range as well as a midpoint and comparing it with the Dietary Reference Intake and the acceptable macronutrient distribution range.
How to use this Protein Calculator for Weight Loss
Enter Units, Weight, Extra pounds and Age. Protein per day updates as you type. Change one figure at a time to see what drives the result.
How the result is worked out
Open “How this is worked out” beside the result for the step-by-step calculation behind Protein per day, Range, lower and Range, upper.
The method follows Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, National Academies Press, Thomas DT, Erdman KA & Burke LM, Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine: Nutrition and Athletic Performance, Med Sci Sports Exerc 2016;48:543-568, Morton RW et al., A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength, British Journal of Sports Medicine 2018;52:376-384, Leidy HJ et al., The role of protein in weight loss and maintenance, American Journal of Clinical Nutrition 2015;101:1320S-1329S and Bauer J et al., Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group, JAMDA 2013;14:542-559.
What you can compare
Change one input at a time to see how it affects Protein per day, Range, lower and Range, upper. The inputs you can vary are Units, Weight, Extra pounds, Age, Sex and Body fat.
Understanding Protein per day, Range, lower and Range, upper
These are population ranges from nutrition research, not a prescription. Chronic kidney disease, liver disease and some metabolic disorders require a protein restriction rather than a target; check with a clinician or dietitian before raising protein intake if any of those apply.
Results are general information, not financial, tax, legal, medical or engineering advice. Check any decision that matters with a qualified professional.
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Frequently asked questions
How do I calculate how much protein I need a day to lose weight?
Daily protein requirement in grams from body weight and goal, giving the published range as well as a midpoint and comparing it with the Dietary Reference Intake and the acceptable macronutrient distribution range. Open “How this is worked out” beside the result to see each step for your own figures.
Is 100 grams of protein a day enough for weight loss?
Daily protein requirement in grams from body weight and goal, giving the published range as well as a midpoint and comparing it with the Dietary Reference Intake and the acceptable macronutrient distribution range. On the figures this page opens with — weight 70 and age 30 years — the protein per day is 98 g. Put your own figures in their place and the working updates beside the result.
How much protein do I need to lose 20 pounds?
On the figures this page opens with — weight 70 and age 30 years — the protein per day is 98 g. No single number fits everyone: change any figure above and the answer updates as you type, with each step of the arithmetic beside it.
What is the 30/30/30 rule for weight loss?
It needs Units, Weight, Extra pounds, Age, Sex and Body fat. Nothing else is required, and the figures stay in your browser.
How much protein per day to lose weight for a woman?
The result gives Protein per day, Range, lower, Range, upper, Grams per kilogram of body weight, Grams per kilogram of lean mass and Dietary Reference Intake for comparison, each labelled with its unit so the figure can be read on its own.
What information do I need for the Protein Calculator for Weight Loss?
You need Units, Weight, Extra pounds, Age, Sex, Body fat, Daily calorie intake and Meals and snacks per day. The page opens with default figures that give protein per day of 98.0 g, so you can see the scale before entering your own.