VTaper Max

Free tool · Protein

Protein calculator

Your daily protein target, worked out the same way the app's Fuel tab does it, from the app's own code. It runs in your browser, and nothing you type leaves this page.

For ages 16 and up. General guidance, not medical advice.

Where the number comes from

Grams per kg

The target is your weight times an amount per kg: 1.8 g at maintenance, 2.0 g when the app plans a calorie deficit for an adult, 1.6 g in a small surplus. It's rounded to the nearest 5 g.

Why those amounts

In a large review of training studies, the benefit of extra protein levelled off at about 1.6 g per kg a day. In a deficit, more protein helps keep muscle, so the app goes higher there.

Heavier and higher body types

For these, the app uses 1.6 g per kg of the weight at the top of the healthy range (a BMI of 25), never more than today's weight, so the target isn't set by body fat.

Under 18

1.6 g per kg of today's weight, for every goal. The app sets no calorie deficit and no weight goal for 16 and 17 year olds, so this calculator asks only your age and weight.

Protein only

This page doesn't give a calorie number. In the app, Fuel tracks your protein from a meal photo, a barcode or a search, alongside the rest of your plan. Sources: Morton 2018, Br J Sports Med; Helms 2014, J Int Soc Sports Nutr.

Track it in the app with Fuel

Fuel, the built-in food log, tracks your protein from a meal photo, a barcode or a search, and your plan sets the target for you.

Coming soon to the App Store

iPhone · Ages 16+ · Scores are an AI estimate, not medical advice.

Who this is for

VTaper Max is for ages 16 and up. If you're under 18, a parent or guardian should know you're using it.