# Protein calculator Source: https://nume.co.in/tools/protein-calculator/ · Checked on 12 November 2026 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](/tools/protein-calculator/answer) lists every input. Apps that take an MCP server, such as Claude and Cursor, can add all four calculators at once: [see Tools](/tools/#use-them-in-chatgpt-claude-and-other-assistants). ## Sources - [Jäger et al., International Society of Sports Nutrition position stand: protein and exercise (2017)](https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/)