Protein Intake Calculator

Summary

Enter your weight, activity level, and fitness goal to get a personalized daily protein target in grams.

How it works

1. Enter your body weight and choose kilograms or pounds.
2. Select your activity level from sedentary to very active.
3. Choose your primary fitness goal: weight loss, maintenance, muscle gain, or athletic performance.
4. The calculator applies an evidence-based protein multiplier (g per kg of body weight) for your profile.
5. Your recommended daily protein range is displayed instantly along with a per-meal breakdown.

Use cases

• Plan daily meals to hit a protein target for muscle building.
• Ensure adequate protein intake while cutting calories for fat loss.
• Check whether your current diet meets your protein needs.
• Adjust protein targets when changing workout frequency or intensity.
• Support recovery from injury or surgery with higher protein intake.
• Help older adults maintain muscle mass with age-appropriate targets.

Frequently Asked Questions