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Protein Intake Calculator
Work out a daily protein target in grams from your body weight and training goal.
Daily protein target
Protein per day: —
Suggested range: —
Per meal (four meals): —
Protein calories: —
How to use the Protein Intake Calculator
- Enter your body weight in kilograms.
- Choose the goal that matches your training and diet.
- Read your daily protein target, range and per meal amount.
Features
- Protein target from body weight and goal
- Suggested range around the target
- Per meal amount across four meals
- Runs locally, no uploads
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Frequently Asked Questions
Common questions about the free online protein intake calculator.
Most adults need about 0.8 grams per kilogram at rest, rising to between 1.2 and 2.0 grams
when training hard or losing weight.
The tool multiplies your body weight by a factor for your goal, then shows a range, a per
meal figure and the protein calories.
Protein supplies the amino acids for repair, and combined with resistance training and enough
calories it supports muscle growth.
The old limit was overstated. Spread intake over three or four meals, since roughly 20 to 40
grams per meal works well for most people.
Healthy kidneys cope with higher intakes. People with existing kidney disease should follow
medical advice before raising protein.
Yes. Lentils, beans, tofu, tempeh, seitan, dairy, eggs and protein powders all supply
protein, so a plant based diet can meet the target.
No. Without resistance training the surplus protein is mostly used for energy or stored, so
pair the intake with strength work.
Yes. Grains and vegetables contribute meaningful amounts, so count all sources rather than
only the obvious high protein foods.
No. The target is an estimate for general information and not medical advice, so consult a
professional for clinical conditions.
Last updated: October 10, 2026