Protein Intake Calculator
Protein needs change with body weight and goals. Enter your weight and activity level to get a daily protein target in grams, plus a simple split across meals so you know exactly how much to aim for each time you eat.
How to use
- Enter your body weight in kilograms.
- Choose the activity level and goal closest to yours.
- Your daily protein range and per-meal guide appear instantly.
Note
Ranges are the widely published grams-per-kilogram figures used in sports nutrition and dietary reference guidance. Higher intakes are commonly used in energy deficits to protect lean mass. Kidney conditions and other medical issues change protein advice — clinical guidance comes first. Estimate only — not medical advice.
Frequently Asked Questions (FAQ)
What does this calculator do?
It estimates your daily protein target in grams from your body weight, activity level and goal, and shows a suggested split across meals.
How much protein does a sedentary adult need?
0.8 grams per kilogram of body weight per day, which is the minimum RDA.
How much protein is used for muscle gain?
1.6 to 2.2 grams per kilogram per day, which is the range shown in the goal list.
Is this medical advice?
No. It is an estimate only. Kidney conditions and other medical issues change protein advice, so clinical guidance comes first.