Protein Calculator
Find the daily protein grams that match your weight and goal, from everyday health to building muscle.
NutritionScience-backed formula
Enter your details
Fill in the fields, then calculate
Enter your weight.
Enter meals per day.
Awaiting Data
Enter your details and tap Calculate to see your results appear here.
0
ResultYour result appears here.
Why Protein Matters
Protein builds and repairs muscle, supports your immune system, and keeps you full. It is the macro most people under-eat.
Food and goals turn into simple daily targets you can hit.
Needs rise with training. A strength athlete may need almost three times what a sedentary adult does.
This tool sets grams per kilogram, then splits the total across your meals.
How to Use This Calculator
- Enter your weight.
- Pick the goal that fits you.
- Set your meals per day.
- Tap Calculate for daily and per-meal grams.
The Formula Used
Protein grams = weight(kg) × goal factor
- weight
- Body weight in kilograms.
- goal factor
- From 0.8 for sedentary up to 2.2 for strength athletes.
Understanding Your Results
Baseline
0.8 g/kg
The minimum to avoid deficiency.
Active
1.2 to 1.4 g/kg
Supports general training.
Muscle building
1.6 to 2.2 g/kg
Drives growth and recovery.
Per meal
20 to 40 g
A useful range to trigger muscle repair.
Tips to Improve
- Spread protein evenly across meals.
- Include a source at breakfast.
- Lean on eggs, fish, dairy, beans, and lean meat.
- Aim higher when cutting calories to keep muscle.
Frequently Asked Questions
Sedentary adults need about 0.8 grams per kilogram. Lifters often aim for 1.6 to 2.2.
Healthy kidneys handle high protein well. Those with kidney disease should ask a doctor.
Total daily intake matters most. A protein-rich meal within a few hours is plenty.
Scientific References
- Morton, R. W., et al. (2018). Systematic review of protein supplementation for resistance training. British Journal of Sports Medicine, 52(6), 376–384.
- Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes. Journal of Sports Sciences, 29(S1), S29–S38.
- Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein. National Academies Press.