Protein Calculator — Daily Protein Intake
Calculate your daily protein needs in grams. Personalized target based on weight, activity and goal.
Tool Interface
Your details
How to use
- Enter your body weight and pick your activity level and goal.
- Click Calculate — you get a daily target in grams, a sensible range, and a per-meal figure.
- Spread your protein across the day; the per-meal number helps you plan portions.
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About This Tool
Find Your Daily Protein Target
The Protein Calculator estimates how much protein you need each day based on your body weight, activity level and goal. Enter your weight, pick how active you are and whether you want to maintain weight, lose weight or build muscle. The tool returns a daily target in grams, a sensible range, and a per meal figure for your chosen meal count.
Estimates follow widely used sports nutrition guidelines expressed in grams per kilogram of body weight. Spreading protein across the day helps your body use it well. This is a planning estimate, not medical advice. The tool is free and needs no signup.
How to Use the Protein Calculator
Four steps to your protein target.
- Enter your body weight: Type your weight in kilograms or pounds.
- Pick your activity level: Choose from sedentary up to athlete / intense training.
- Set your goal and meals: Select maintain weight, lose weight or build muscle, and how many meals you eat per day.
- Click Calculate: See your recommended daily protein, the minimum, the per meal amount and the RDA floor.
Why Protein Needs Differ
- Activity: Active people and athletes need more protein to repair and build muscle.
- Goals: Building muscle raises the target. Dieting while keeping muscle needs extra protein too.
- Body weight: Targets scale with weight, since bigger bodies have more tissue to maintain.
- RDA floor: The basic recommended allowance is a minimum for sedentary adults, not an athletic target.
Key Features
- Five activity levels: From sedentary to intense training.
- Three goals: Maintain, lose weight or build muscle.
- Per meal split: Daily target divided across 3 to 6 meals.
- Range shown: A sensible range plus the RDA floor for context.
- Free and private: No signup needed.
Frequently Asked Questions (FAQ)
Is the Protein Calculator free? Yes. It is completely free with no signup.
How much protein do I need? It depends on weight, activity and goal. The calculator gives a personalized target, typically well above the basic RDA for active people.
Should I eat protein at every meal? Spreading intake across the day is the common recommendation, which is why the tool shows a per meal figure.
Is this medical advice? No. It is a planning estimate based on general guidelines. Consult a professional for personal needs.
Can I use pounds instead of kilograms? Yes. Enter your weight in either unit.
Do I need an account? No. The calculator works instantly with no signup.
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