Nutrition planning

Protein Intake Calculator

Get a recommended daily protein range based on your body weight and goal, from general health to muscle building or endurance training.

—Recommended daily protein
—Reasonable range
—Per meal (4 meals/day)
General guidance only. Individual needs vary with age, activity, medical conditions and body composition — consult a registered dietitian for a personalized plan.

Calculated on your device. Nothing is uploaded or stored on a server.

How to use the protein intake calculator

Enter your body weight and choose the unit, then pick the goal that best matches your activity level. The calculator multiplies your weight in kilograms by a grams-per-kilogram target for that goal.

Protein needs by goal

Protein recommendations are commonly expressed per kilogram of body weight because larger bodies generally need more total protein. Sedentary adults often need around 0.8 g/kg (a common baseline reference intake), while people who are active, losing weight while preserving muscle, training endurance sports, or building muscle typically benefit from higher intakes, roughly 1.2 to 2.0 g/kg depending on training volume and goals.

Spread it through the day

Distributing protein across 3–5 meals, rather than one large serving, is commonly recommended to support muscle protein synthesis throughout the day.

Higher during a calorie deficit

When cutting calories for weight loss, higher protein intake helps preserve lean muscle mass while losing fat.

Protein intake calculator FAQ

Common questions, answered.

How is my protein target calculated?

Your body weight is converted to kilograms if needed, then multiplied by a grams-per-kilogram figure that corresponds to your selected goal, ranging from about 0.8 g/kg for general health to 1.8 g/kg for muscle building.

Is more protein always better?

Not necessarily. Very high intakes beyond your goal's recommended range rarely provide extra benefit and can crowd out other nutrients. The suggested range is a practical target, not a minimum to exceed indefinitely.

Should I eat all my protein at once?

Spreading protein across several meals throughout the day is generally considered more effective for muscle maintenance and growth than eating it all in a single meal.

Does this account for medical conditions?

No. People with kidney disease or certain other medical conditions may need different protein guidance. Always consult a healthcare provider or registered dietitian for individualized advice.

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