This calculator is for general education. If you have kidney disease, are pregnant, take medication affected by diet, or have a clinical nutrition goal, ask a qualified clinician.
Why show a range?
A range is more honest than a single perfect-looking target. The International Society of Sports Nutrition position stand discusses higher protein intakes for exercising people, while individual needs still depend on context.
The calculator uses a narrower 1.2 to 1.6 g/kg band as a practical educational starting range. It is not the only valid range and it is not a diagnosis.
Which body weight the target uses
Protein targets are usually expressed per unit of body weight, and which weight you put in changes the answer. Total body weight is the simplest and most common basis. Some approaches use lean mass or a goal weight instead, which will produce a lower figure for someone carrying more body fat.
None of these is the single correct method, and the difference between them is smaller than the difference between hitting a target most days and missing it most days. Pick one basis, write down which you used, and keep it consistent so future comparisons mean something.
Hitting the target matters more than the exact number
People spend more attention on choosing a target than on reaching it. A slightly lower figure you reach consistently does more than a higher one you miss by 30g most days.
If you are consistently short, the practical fix is usually to add protein to the meals that currently have least rather than to enlarge one meal. The protein gap calculator shows the shortfall against your target, and the high-protein low-calorie meal checker helps when the calories left are limited.
Protein needs vary with age, training, health conditions and pregnancy, and kidney disease in particular changes the picture entirely. A general calculator cannot account for any of that, and those situations need individual advice.
Who should not treat this as a target?
Anyone with a medical condition or a history of disordered eating should avoid turning a general calculator into a rigid rule. Speak with a doctor or registered dietitian who can review your full situation.
Use the range to notice a pattern
You might compare a few typical days with the range, then look for a repeatable food-level change. You do not need to hit the same gram total every day for the journal to be useful.
For a lower-friction workflow, read how to track protein without weighing everything. If you already have a target and want to review today's log, use the protein gap calculator.