Estimate your daily protein needs from your body weight and goal, from general health to building muscle or losing fat. Metric and imperial units.
How to use the Protein Calculator
Choose your units and enter your body weight.
Pick the goal that fits you, from general health to muscle building.
See your daily protein target, a recommended range and a per-meal amount.
Frequently asked questions
It depends on your weight and activity. Common guidance is about 0.8 to 1.0 g per kg for general health, 1.2 to 1.6 g for regular exercise, and 1.6 to 2.2 g per kg when building muscle.
It uses your total body weight, like most everyday calculators. If you carry a lot of excess fat, basing protein on lean body mass or a target weight can be more accurate.
For healthy people, intakes up to around 2 g per kg are well tolerated. Very high amounts are rarely needed; spread protein across meals for the best use.
Muscle protein synthesis responds well to roughly 20 to 40 g of protein per meal, so distributing your total across several meals is often more effective than one large dose.
This protein calculator estimates how much protein you should eat each day based on your body weight and your goal. It uses widely cited gram-per-kilogram ranges for general health, regular exercise, muscle building and fat loss.
It works in metric or imperial units and shows a daily target, a recommended range and a suggested per-meal amount. It is general guidance for healthy adults, not personalised nutrition advice.
Related tools
A simple tap counter. Count up or down with one tap — great for reps, people, stitches or inventory.
Generate strong, random passwords with full control over length and character types. Everything happens in your browser.
Create a QR code from any text or URL. Choose the error correction, colors and quiet zone, then download it as PNG or SVG. Everything runs in your browser.
Calculate your Body Mass Index from weight and height in metric or imperial units. See your WHO category, your healthy weight range and an age-based reference.
We use essential cookies to run the site. With your consent we also load Google AdSense, which sets advertising cookies. See our privacy policy.