FotoBiteProtein intake calculator
How much protein you need depends on your weight and on what you are doing: losing weight, training or building muscle. The calculator takes the ranges from WHO and sports-science guidance and turns them into grams.
What you enter is not stored or shared: the maths runs in your browser, or on our server without saving anything if JavaScript is off.
Your protein target
– g a day
g a day
- – g per kg × kg.
- g per kg × kg.
- Your weight is above the Devine ideal weight for your height, so an adjusted weight is used: kg instead of kg. The FotoBite app does the same.
- Your weight is used: kg.
0.83 g per kg: the safe protein intake for healthy adults in the WHO/FAO/UNU report (2007).
1.2–1.6 g per kg while losing weight: review by Leidy et al. in the American Journal of Clinical Nutrition (2015).
1.4–2 g per kg for people who exercise regularly: International Society of Sports Nutrition position stand (ISSN, Jäger et al., 2017).
1.6–2.2 g per kg to build muscle with strength training: meta-analysis by Morton et al. in the British Journal of Sports Medicine (2018).
If you have kidney disease, your protein intake is for your doctor to set: this calculator does not apply to you.
Knowing the target is the easy part. Snap your food and FotoBite shows how much protein you have had today.
Track protein from photos in TelegramNothing from this page is passed to Telegram.
How the protein target is calculated
Protein target = grams per kilogram × weight. How many grams per kilogram depends on your goal:
| Goal | g per kg a day | Basis |
|---|---|---|
| No regular exercise | 0.83 | WHO/FAO/UNU 2007 |
| Lose weight | 1.2–1.6 | Leidy et al. 2015 |
| Regular exercise | 1.4–2 | ISSN 2017 |
| Build muscle | 1.6–2.2 | Morton et al. 2018 |
Why excess weight is not counted in full
Fat tissue needs almost no protein. If your weight is above the Devine ideal weight for your height, the calculator uses an adjusted weight: the ideal weight plus a quarter of anything above it. The FotoBite app counts protein the same way. At a typical weight your full weight is used.
Where the ranges come from
- 0.83 g per kg: the safe protein intake for healthy adults in the WHO/FAO/UNU report (2007).
- 1.2–1.6 g per kg while losing weight: review by Leidy et al. in the American Journal of Clinical Nutrition (2015).
- 1.4–2 g per kg for people who exercise regularly: International Society of Sports Nutrition position stand (ISSN, Jäger et al., 2017).
- 1.6–2.2 g per kg to build muscle with strength training: meta-analysis by Morton et al. in the British Journal of Sports Medicine (2018).
The FotoBite calorie calculator picks one number inside these ranges: 1.6–2 g per kg of adjusted weight, depending on the goal.
Who should not use it
If you have kidney disease, your protein intake is for your doctor to set: this calculator does not apply to you. The same goes for pregnancy and breastfeeding: a doctor sets the protein target then.
Frequently asked questions
How much protein do I need a day?
A healthy adult who does not exercise needs about 0.83 g per kg of body weight, according to the WHO. Losing weight or training raises that to 1.2–2.2 g per kg, depending on the goal.
How much protein do I need to build muscle?
In a 2018 meta-analysis, muscle gains from strength training stopped growing at about 1.6 g of protein per kg a day, with an upper estimate of 2.2 g.
Do I need more protein when losing weight?
In a calorie deficit protein helps keep muscle and keeps you full for longer. A 2015 review suggests 1.2–1.6 g per kg a day.
Why does the calculator give less with excess weight?
Protein feeds muscle and organs, not fat tissue. So above the ideal weight an adjusted weight is used: the ideal weight plus a quarter of the excess.
Can I use this if I have kidney disease?
If you have kidney disease, your protein intake is for your doctor to set: this calculator does not apply to you.
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This is a guide, not medical advice. Talk to a doctor before changing your diet. The calculator and FotoBite are for adults, 18+.
Not for pregnant or breastfeeding women. If you have an eating disorder or a chronic condition, talk to your doctor first.
If you have kidney disease, your protein intake is for your doctor to set: this calculator does not apply to you.