Protein Calculator
Calculate your daily protein intake based on your body weight and fitness goals.
Calculate Your Protein Needs
Protein Intake Guidelines
- Maintenance: 1.6-2.2g per kg to maintain muscle
- Muscle Building: 2.2-3.2g per kg for optimal growth
- Weight Loss: 2.0-2.8g per kg to preserve muscle during deficit
- Tip: Distribute protein evenly across 4-5 meals
How the Protein Calculator Works
The protein calculator estimates daily protein intake from your body weight and fitness goal. Higher targets are useful for muscle gain, resistance training and dieting phases where preserving lean mass matters.
Formula
Daily protein = body weight x goal multiplier. A common range is about 1.2-2.2 grams per kilogram depending on activity and goal.
Example
A 70 kg person using 1.6 g/kg would target about 112 grams of protein per day, split across meals for easier consistency.
Limitations
Protein needs can differ for kidney disease, pregnancy, elite sport and medical diets. Ask a qualified clinician before using high-protein targets if you have health concerns.
How to use the result responsibly
- Check that every input uses the unit and time period shown beside the field.
- Compare the result with the worked example and formula above.
- For financial, tax, health, or legal decisions, confirm current rules with a qualified professional or the relevant authority.
Frequently Asked Questions
Do I need protein every meal?
You do not need perfect timing, but spreading protein across meals usually makes the daily target easier and supports training recovery.
Is more protein always better?
No. Once your target is covered, extra calories may be better spent on carbohydrates, fats, micronutrients and overall diet quality.
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Editorially reviewed August 18, 2026. Read our calculation methodology and editorial policy.