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Protein Intake Calculator

Estimate how much protein to eat each day from your body weight and goal, with a recommended range and a per-meal split.

Units

Calculated in your browser. Nothing is uploaded.

Goal

Meals per day

Daily protein target
91g / day
Active, about 1.3 g per kg of body weight
Recommended range
84–98 g
grams per day
Per meal
~23 g
across 4 meals
Per-meal split
Meal 123 g
Meal 223 g
Meal 323 g
Meal 422 g
These are general guidelines based on grams of protein per kilogram of body weight. Needs vary with age, health, and training. This is not medical advice.

How to calculate your daily protein intake

  1. Enter your weight

    Type your body weight in kilograms or pounds and the protein target updates instantly, with no button to press.

  2. Choose your goal

    Pick sedentary, active, endurance, muscle gain, or fat loss to set the grams per kilogram used for your target.

  3. Read your targets

    See your daily protein target, recommended range, and per-meal split, then click Copy to save the numbers.

Why use this tool

Goal-based targets

Sedentary, active, endurance, muscle gain, and fat loss each map to a grams-per-kilogram band, from 0.8 up to 2.2 grams per kilogram of body weight.

A range, not just one number

Every goal shows a low-to-high range around the target, so you have room to adjust to how hard you train and how you feel.

Per-meal split

Divide your daily target across three to six meals to see a clear protein goal for each plate, with the grams adding up exactly.

Metric or imperial

Enter your weight in kilograms or pounds and switch between the two whenever you like.

Runs entirely in your browser

Everything is calculated on your device. Nothing is uploaded, stored, or logged.

About this tool

A protein intake calculator estimates how much protein to eat each day based on your body weight and your goal. Enter your weight in kilograms or pounds, pick a goal from sedentary through building muscle or losing fat, and the tool multiplies your weight by a grams-per-kilogram factor to give a daily target, a sensible range around it, and a per-meal split. Everything updates as you type, with no button to press.

Protein needs are usually expressed as grams per kilogram of body weight. Around 0.8 grams per kilogram covers the basic requirement for a sedentary adult, while people who train regularly, run long distances, build muscle, or diet to lose fat while keeping muscle tend to do better toward 1.2 to 2.2 grams per kilogram. The range each goal shows reflects that there is no single perfect number, so you can aim for the middle and adjust based on how you perform. Pair it with the macro calculator to fit protein into your carbs and fat, or the TDEE calculator to find your daily calories first.

The per-meal split divides your daily target across three to six meals so each plate has a clear protein goal, a practical way to spread intake through the day. These figures are general guidelines, not medical advice, and real needs vary with age, health, and training. Because the numbers you enter are personal, they stay on your device and nothing is uploaded.

Frequently asked questions

How much protein do I need per day?
It depends on your weight and goal. A sedentary adult needs around 0.8 grams per kilogram of body weight, while people who train, run, build muscle, or diet to keep muscle usually aim for 1.2 to 2.2 grams per kilogram. Enter your weight and pick a goal to see the grams that range works out to.
How is my protein target calculated?
The tool multiplies your body weight in kilograms by the grams-per-kilogram factor for your goal to get a daily target, then shows a low-to-high range around it. The per-meal split divides that target evenly across the number of meals you choose.
Can I use pounds instead of kilograms?
Yes. Switch the units to imperial to enter your weight in pounds, or metric to use kilograms. The protein target is always shown in grams either way.
Why show a range instead of one number?
Protein needs are not a single fixed figure. The range reflects the spread that research supports for each goal, so you can aim for the middle and move higher or lower based on your training, appetite, and results.
Is my data uploaded anywhere?
No. Everything runs in your browser; nothing is sent to a server. The weight and goal you enter are never uploaded, stored, or logged.

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