Protein calculator
How much protein do you need a day?
Enter your weight and your goal: the calculator shows your protein in grams per day, with the same levels the berryl app suggests.
- Free, no sign-up
- Runs only in your browser
- Calculates like the berryl app
How the calculator works
- Levels as in the app: 0.8 g per kg of body weight (basic need, DGE reference value for adults up to 65), 1.2 g (active, over 65 or in a calorie deficit), 1.6 g (building muscle with strength training), 2.0 g (large deficit with hard training, more than most people need).
- For your goal the calculator marks the level the app suggests too: maintaining weight 0.8 g, losing fat and sports performance 1.2 g, building muscle and losing fat while building muscle 1.6 g. You can pick any level.
- Training day: in the app you can plan 0.2 g per kg more on training days. The calculator shows this value too.
- Grams = weight × g per kg, rounded to whole grams.
Information, not advice: the levels are for healthy adults. With kidney disease, during pregnancy and breastfeeding or under 18 your needs can differ; in that case, talk to your doctor.
In the berryl app, this becomes your protein goal. The app counts what you eat, including protein shakes and supplements. More on this: Protein and fiber.
More free calculators: Calorie calculator, 1RM calculator, Upper limit check, Interaction check. All calculators
Sources
- DGE: Referenzwerte für Protein
- Jäger et al. (2017): International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr
- Morton et al. (2018): A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. Br J Sports Med
Ready for your day with berryl?
berryl launches on Android first, iPhone follows. Start free, no subscription needed.