Protein Calculator
Protein supports muscle repair, satiety, and many body functions. This calculator gives you a daily protein target in grams based on your weight and goal, plus per-meal guidance and a healthy range so you can plan your intake.
What Is the Protein Calculator?
The protein calculator is a free tool that gives you a daily protein target in grams based on your weight and goal (e.g. general health, light activity, muscle gain, or fat loss). It also shows a healthy range, per-meal suggestions, and how your target fits common guidelines. Protein is essential for muscle repair, satiety, and many body functions; this calculator helps you plan intake without guesswork.
How Does the Protein Calculator Work?
You enter your weight (metric or imperial) and choose a goal from sedentary through muscle gain or fat loss. Each goal uses a grams-per-kg multiplier (e.g. 1.6 g/kg for moderate training). The calculator converts weight to kg if needed, multiplies by the multiplier, and shows your daily grams plus a range and per-meal split for 3 or 4 meals.
Why Use This Protein Calculator?
Hitting the right protein intake supports muscle preservation during a cut, muscle gain in a surplus, and fullness. This protein calculator turns evidence-based ranges into one number and per-meal targets. Use it with our calorie calculator and macro calculator to align protein with total calories and carbs/fat.
Who Should Use This Tool?
Anyone who wants a daily protein target — for general health, muscle gain, or fat loss — can use this protein calculator. It suits beginners who need a starting number and people who want to check their current intake. If you have kidney disease or other conditions, use the result as a guide and follow your doctor’s advice.
How much protein do you need?
Needs depend on body weight, activity, and goals. A common range is 1.2–2.2 g per kg of body weight per day: sedentary adults may do fine at the lower end (around 0.8–1.2 g/kg), while people who are training hard or in a fat-loss phase often aim for 1.6–2.2 g/kg. This calculator uses your weight and goal to suggest a daily target and a range.
Protein for muscle gain
To support muscle growth, research suggests roughly 1.6–2.2 g of protein per kg of body weight per day when combined with resistance training and enough calories. Spreading intake across 3–4 meals with 20–40 g per meal can help maximize muscle protein synthesis. Use our macro calculator or calorie calculator to pair protein with the right total calories.
Protein for weight loss
During a calorie deficit, higher protein (e.g. 1.6–2.2 g/kg) can help preserve muscle, keep you full, and support recovery. Many people aim for the upper end of the range when cutting. Combine with the calorie deficit calculator and TDEE calculator to set your overall intake.
Is too much protein bad?
For most healthy people, intakes up to 2–2.2 g/kg are well tolerated and do not harm kidneys or bones. Very high intakes (well above 3 g/kg long term) are not necessary for most and may displace other nutrients. If you have kidney disease or other conditions, talk to your doctor. For general and athletic populations, the ranges from this calculator are considered safe and effective.