Protein calculator
Enter your weight, whether you exercise most weeks and how many times you eat in a day. You get a daily protein range from published guidance, and what it comes to at each of your eating times.
What the numbers mean
The general recommended intake for adults is 0.8 g of protein per kg of body weight a day. The International Society of Sports Nutrition (ISSN) gives 1.4 to 2.0 g per kg a day as enough for most people who exercise.
The ISSN also suggests spreading protein through the day, in servings of about 0.25 g per kg or 20 to 40 g, every 3 to 4 hours.
These are the sources’ ranges for healthy adults, and they are not a target worked out for you.
How it is worked out
Daily protein is your weight in kg × 0.8 if you don’t exercise most weeks, or your weight × 1.4 to your weight × 2.0 if you do. Each eating time gets an equal share: the daily amount divided by the number of times you eat. Grams are rounded to whole numbers.
For 70 kg with exercise and four eating times: 70 × 1.4 = 98 g and 70 × 2.0 = 140 g a day, so 98 ÷ 4 = 24.5 and 140 ÷ 4 = 35, shown as 25 to 35 g at each.
Pounds are converted at 0.45359237 kg each. Weights from 25 to 400 kg are accepted.
In Nume: meals sit at your own eating times, one to six. Every day has a protein plan built up week by week, each meal shows its protein, and Progress shows how your protein has averaged against the plan.
Ask an assistant
ChatGPT, Claude, Gemini, Perplexity and other assistants can run this calculator from a link and read the answer as text. Ask one to open this link with your own numbers:
https://nume.co.in/tools/protein-calculator/answer?weight_kg=70&exercise=yes×=4
exercise is yes or no, and times is how many times you eat in a day, from 1 to 6. The link on its own lists every input.
Apps that take an MCP server, such as Claude and Cursor, can add all four calculators at once: see Tools.
Checked on · The Nume team