Protein Intake Calculator
Daily protein target by body weight, goal, and activity—with gram ranges and macro suggestions.
Your details
Daily target & range
Macro % suggestions
| Style | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 25–30% | 40–50% | 20–30% |
| High-Protein | 30–35% | 35–45% | 20–30% |
| Lower-Carb | 30–35% | 20–30% | 35–45% |
Tip: If you know your calories, convert % to grams with protein grams = (calories × protein%) ÷ 4.
Results interpretation
- The range shows reasonable flexibility by activity and goal. Higher ends support strength or calorie deficits.
- For fat loss, a slightly higher protein intake can help preserve lean mass.
- For muscle gain, ensure total calories and training volume support growth—protein alone isn’t magic.
- Spread protein across 3–5 meals for easier digestion and adherence.
- These are general fitness guidelines—adjust for satiety, recovery, and preference.
How to use this protein calculator
- Enter your current body weight and preferred unit.
- Select your primary goal (lose, maintain, or gain).
- Pick an activity level that best matches your weekly routine.
- Use the midpoint as an easy daily target; keep within the shown range.
- Split into 3–5 meals and adjust for appetite, recovery, and preference.
How this calculator works
Formula & steps
We estimate a daily protein range in g/kg using your activity and goal, then multiply by your body mass. The midpoint is shown as a practical target.
Baselines (g/kg): sedentary 0.8–1.0; light 1.0–1.4; active 1.2–1.8; strength 1.6–2.2. We then add a small goal bump (lose +0.2, gain +0.1, maintain +0.0) and clamp to 0.8–2.7 g/kg.
Convert to per-pound by dividing g/kg by 2.2046. The per-meal estimates divide the target by 3–5.
Limitations: does not account for clinical conditions, extreme leanness, or very high training volumes. Treat results as planning guidance.
Use cases & examples
Example 1 (Fat loss, active): 180 lb, active, goal lose → midpoint ≈ 139 g. Split into 4 meals ≈ 35 g each.
Example 2 (Maintain, strength): 75 kg, strength, maintain → midpoint ≈ 143 g.
Example 3 (Gain, light): 140 lb, light, gain → midpoint ≈ 83 g.
Protein Intake — FAQ
How much protein do I need per day?
Most active people land between ~1.2–2.2 g/kg (0.54–1.0 g/lb). The calculator personalizes that by goal and activity, then shows a sensible range.
Is higher protein better for fat loss?
Often yes up to a point—slightly higher protein can reduce hunger and help preserve lean mass during a deficit.
Can I eat all my protein in one meal?
You can, but spreading intake across 3–5 meals can be easier for digestion and may better support muscle protein synthesis.
Are these numbers safe?
They reflect common sports-nutrition ranges for healthy adults. If you have kidney disease or other conditions, talk to a clinician.
Should I use goal weight or current weight?
Use current weight for simplicity. Very high body fat or extreme goals may warrant using a lean or adjusted body mass.
Do I need protein powder?
Whole foods can cover your target. Powders are optional convenience—use if they help you hit your numbers.
Protein Intake Calculator: How Many Grams Per Day You Really Need (and Why It Changes by Goal)
A practical protein intake calculator translates general nutrition advice into a daily number you can actually hit. Rather than guessing or copying a celebrity’s meal plan, you’ll use your body weight, activity, and goal(fat loss, maintenance, or muscle gain) to find a target in grams, plus a range that fits real life. Because protein needs are context-dependent, this approach keeps the number high enough to support your training and appetite—but not so high that it’s impossible to follow.
Why grams per kilogram? It scales intake with body size and anchors the calculation in sports-nutrition research. As your activity level rises, so do protein needs: endurance training increases turnover and repair; resistance training increases synthesis and growth. Goals matter too. In a calorie deficit, you may benefit from slightly higher protein to preserve lean mass and manage hunger. In a surplus, moderate increases paired with sufficient calories and training volume support muscle gain. The calculator blends these factors to show a midpoint target inside a reasonable range.
To stick with the plan, make protein easy. Distribute your target across 3–5 meals, include a quality source at each (eggs, dairy, poultry, fish, legumes, tofu, lean meats), and prep simple staples you enjoy. Whole foods are perfectly adequate; powders are optional convenience. If you track macros, try a balanced split like 30% protein, 40–45% carbs, and 25–30% fat—or shift toward higher protein or lower carbsif that better fits your training and hunger signals. If you know your daily calories, convert % to grams with grams = (calories × %) ÷ 4 for protein and carbs, and ÷ 9 for fat.
Remember that recovery needs more than protein: sleep, calories, and training qualitydrive results. If your weight doesn’t trend the way you expect, adjust calories first and keep protein in the recommended range. Over time, aim for consistency rather than perfection— a repeatable meal pattern beats an ideal plan you can’t follow. If you have medical conditions or special dietary needs, consult a clinician or dietitian for individualized guidance.