Calculate daily protein grams from body weight and an adjustable grams-per-kilogram factor.
Calories
1,820
kcal / day
26.0 kcal per kg
Protein
140
grams / day
31% of calories
Carbs
179
grams / day
39% of calories
Fat
61
grams / day
30% of calories
Fiber
25
grams / day
Counts inside carbs
Water
2.3
liters / day
33.3 ml per kg
Calories
607
kcal
Protein
47
g
Carbs
60
g
Fat
20
g
Spread across 3 meals a day. Aim for roughly 8 g of fiber and 0.8 L of water per meal to stay on track without thinking about it.
| Target | Calculation | Result | Where the rule comes from |
|---|---|---|---|
| Daily calories | 70.0 kg × 26.0 kcal/kg | 1,820 kcal | The 25–30 kcal per kg rule of thumb clinical dietitians use for a quick energy estimate. |
| Protein | 70.0 kg × 2.0 g/kg | 140 g | Sits in the 1.6–2.2 g/kg range repeatedly shown to support muscle retention and growth. |
| Fat | 1,820 kcal × 30% ÷ 9 kcal/g | 61 g | 30% of calories from fat is the midpoint of the 20–35% acceptable range for adults. |
| Fiber | 1,820 kcal ÷ 1,000 × 14 g | 25 g | The Institute of Medicine adequate intake of 14 g of fiber per 1,000 calories. |
| Carbohydrates | (1,820 − 560 protein kcal − 546 fat kcal) ÷ 4 kcal/g | 179 g | Carbs fill whatever energy is left once protein and fat are set — that is what makes the split add up. |
| Water | 70.0 kg × 33.3 ml/kg | 2.33 L | Roughly 33 ml per kg, the middle of the 30–40 ml/kg hydration guideline for healthy adults. |
Disclaimer: These are rough estimates, not medical advice. They come from general population averages and cannot account for your medical history, medication, body composition or training load. Talk to a doctor or registered dietitian before changing your diet — especially if you are pregnant or breastfeeding, under 18, managing a chronic condition such as diabetes or kidney disease, or have any history of disordered eating.
Use the arithmetic workspace to compare a protein target you have already chosen with its calorie contribution. The result changes with your weight and selected factor. Review the remaining carbohydrate and fat allocation alongside the protein amount.
At 70 kg and a selected factor of 1.5 g/kg, the calculation gives 105 g of protein. This illustrates the arithmetic, not a recommended intake.
This is a configurable calculator, not individualized nutrition advice. A suitable intake depends on health, age, activity, and other needs; discuss medical dietary needs with a qualified professional.
Enter your weight and review the calorie and protein factors. Adjust the fat percentage and other available settings. Inspect the calculated calorie, protein, carbohydrate, and fat totals.
This is a configurable calculator, not individualized nutrition advice. A suitable intake depends on health, age, activity, and other needs; discuss medical dietary needs with a qualified professional.
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