Protein Intake Calculator
Find a daily protein target based on body weight, activity level, and meals
Unit: kg
Unit: g/kg
Unit: meals
Daily Protein Target
129.60 g
Protein per Meal
32.40 g
Calories from Protein
518.4 kcal
How this calculator works
Protein intake calculator for general fitness, weight loss, and muscle gain meal planning.
Daily Protein = Body Weight × Protein Multiplier
Quick tips
- •Common ranges for active people are often around 1.6–2.2 g/kg, but needs vary.
- •Spread protein across meals for easier adherence.
- •Use this as a planning tool rather than a diagnosis or prescription.
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Protein Intake Calculator
This protein intake calculator helps you set a daily protein target and split it into practical meal-based goals.
Formula: Daily Protein = Body Weight × Protein Multiplier
- Common ranges for active people are often around 1.6–2.2 g/kg, but needs vary.
- Spread protein across meals for easier adherence.
- Use this as a planning tool rather than a diagnosis or prescription.
Frequently Asked Questions
How much protein do I need?
It depends on activity level, goal, age, and diet. This calculator helps you estimate a starting range using grams per kilogram.
Do I need to eat the exact amount every day?
Not exactly. Consistency over time matters more than perfection on any single day.