Protein Calculator
Use this protein calculator to estimate a daily protein range from your body weight, activity level and goal, with simple per-meal splits.
Daily protein
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Daily protein range
— g/day
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- Across 3 meals
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- Across 4 meals
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Per-meal figures use the minimum of your range. Roughly 20 to 40 g per meal is a commonly cited guideline.
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How the protein calculator works
This protein calculator converts your body weight to kilograms and applies the published intake band for your selected goal. The result is a range in grams per day, not a single invented target.
For planning, the minimum of the range is divided across three or four meals. Roughly 20 to 40 g of protein per meal is a commonly cited per-sitting guideline, so use these splits as a simple guide rather than a prescription.
Daily protein range = body weight in kg × goal band in g/kg/day This estimate is for general nutrition planning and is not medical advice. Individual needs can vary, especially with medical conditions or dietary restrictions; ask a qualified professional if you need personal guidance.
NIH Office of Dietary Supplements: Protein ↗ISSN position stand: protein and exercise ↗
Protein calculator FAQ
How does the protein calculator choose my range?
It multiplies your weight in kilograms by the band associated with your selected goal: 0.8 g/kg for general health, 1.0 to 1.4 g/kg for recreational activity, 1.4 to 2.0 g/kg for building muscle, or 1.6 to 2.4 g/kg for preserving muscle during a calorie deficit.
Why can I enter pounds or kilograms?
The published bands are expressed per kilogram. If you enter pounds, the calculator converts them using 1 lb = 0.45359237 kg before calculating.
Are the meal amounts exact targets?
No. They divide the minimum of your daily range across three or four meals as a planning aid. Roughly 20 to 40 g per meal is a commonly cited guideline.
Does this protein calculator provide medical advice?
No. It is a general nutrition estimate, not a diagnosis or prescription. Consult a qualified professional for needs related to a medical condition, pregnancy, or a specific treatment plan.
Are my weight and goal saved?
No. The calculation runs in your browser and this tool does not save the values you enter.