Canoz
Protein calculator
Enter your weight and how you train to see a daily protein range in grams, based on published recommendations.
Where the ranges come from
For adults who exercise little, the recommended daily amount is 0.8 g of protein per kilogram of body weight (US National Academies). For people who exercise, the International Society of Sports Nutrition suggests 1.4 to 2.0 g per kilogram, and a large review of strength-training studies found the gain levels off around 1.6 g, with 2.2 g as an upper end.
The calculator uses 0.8 to 1.0 g per kilogram for little or no exercise, 1.2 to 1.6 g for regular workouts and 1.6 to 2.2 g for strength training or for losing weight while you train.
Spreading it over the day
Splitting protein over three or four meals makes the range easier to reach. Eggs, yogurt, cheese, chicken, fish, beans, lentils and tofu all help.
Who should ask a doctor first
People with kidney disease, women who are pregnant or breastfeeding and anyone on a medically supervised diet should ask a doctor or dietitian about protein. The calculator gives an estimate, not medical advice.
Seeing your protein every day
Canoz counts protein, carbs and fats for every meal you log with a photo, so you see how close you are to your range. The calorie calculator gives the calories to go with it.
Questions and answers
How much protein do I need a day?
Adults who exercise little need about 0.8 g per kilogram of body weight. People who train regularly usually do well with 1.2 to 2.0 g per kilogram.
Is more protein always better for muscle?
Up to a point. Studies of strength training find the gain levels off around 1.6 g per kilogram a day for most people.
Does the calculator use my lean mass?
No. It uses your total body weight, like the recommendations it is based on.
Is what I enter saved anywhere?
No. The calculator runs in your browser and sends nothing anywhere.
