Goal-specific
Protein targets change by goal. General fitness, muscle gain, fat loss, and intense training can have different needs.
Protein Intake Calculator
Estimate daily protein needs from body weight and fitness goal.
weight
Enter your current weight.
Choose kg or lb.
Goal sets grams per kg target.
meals
Used for per-meal estimate.
Protein estimate—
| Daily protein target | — |
| Protein per meal | — |
| Multiplier used | — |
| Body weight in kg | — |
Lower range—
Higher range—
Meals—
Goal—
Protein needs can vary with age, training status, medical conditions, calorie intake, and professional guidance.
How it works
Plan your daily protein target
This Protein Intake Calculator estimates daily protein grams based on body weight and goal.
It supports kilograms and pounds and divides the result across meals to help with simple meal planning.
Accurate conversion
If you enter pounds, the calculator converts body weight to kilograms before applying the multiplier.
Daily target
The result shows a daily gram target so you can compare it with your food log or meal plan.
Meal planning
The calculator also divides protein across meals, which can make the daily target easier to manage.
Frequently asked questions
A general estimate depends on body weight and goal. Sedentary users may need less,
while active users or athletes may use higher targets.
Yes. Muscle gain usually requires enough total calories, resistance training, and a
higher protein intake than a sedentary baseline.
Spreading protein across meals can make the target easier to reach and may support
training recovery.
Yes. Protein targets are often calculated in grams per kilogram of body weight.
No. People with kidney disease, medical conditions, pregnancy, or specific athletic
goals should seek professional guidance.