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Protein Calculator

Daily protein in grams for your body weight and goal.

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What that looks like in food

Servings needed to hit the middle of your range.

FoodServingProteinServings for target

Daily protein target

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Breakdown

Midpoint target—
Per meal—
Grams per kilogram—
Calories from protein—

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The 0.8 g/kg general-health minimum, for comparison

Targets follow the ranges used in sports nutrition research: about 0.8 g/kg as a general-health minimum, and roughly 1.6 to 2.2 g/kg for people who train or are losing weight. Anyone with kidney disease should follow medical advice rather than a general calculator.

Quick Tool Overview

The Protein Calculator gives a daily protein target in grams from your body weight, activity level and goal. It reports a range rather than a single figure, because the evidence supports a band, and converts that into a per-meal number plus a table of common food sources.

What it does
Calculates a daily protein target in grams
You give it
Body weight, activity level, goal and optionally body fat
You get back
A daily range, a per-meal target and food equivalents
Best for
Muscle gain, fat loss and general nutrition planning
Calculators Free, unlimited use No sign-up Runs in your browser

About the Protein Calculator

Calculate a daily protein target in grams from your body weight, activity level and goal. The result is given as a range rather than a single figure, because the evidence supports a band rather than a point, and as a per-meal number you can actually plan around.

Protein is the macronutrient most worth getting right. It preserves lean mass during weight loss, supports growth during a surplus, and is the most filling of the three, which makes a deficit easier to hold. The calculator also shows what your target looks like in real food, since the gap between an abstract number of grams and a plate of dinner is where most plans quietly fail.

Key features of the Protein Calculator

A range, not a point

The research supports roughly 1.6 to 2.2 grams per kilogram for people who train, so the tool reports a band instead of false precision.

Lean mass option

Supply a body fat percentage and the target is calculated from lean mass, which is more accurate at higher body fat.

Per-meal targets

The daily figure is divided across your meals, since roughly 0.4 grams per kilogram per meal is a practical distribution.

Food source table

Shows what the target looks like in chicken, eggs, lentils and yoghurt, which is where abstract gram targets usually break down.

Metric and imperial

Enter weight in kilograms or pounds; the maths is identical either way.

How to use the Protein Calculator

  1. 1

    Enter your weight

    In kilograms or pounds. Lean body mass is used instead if you supply a body fat percentage.

  2. 2

    Set activity and goal

    Sedentary through to hard training, and whether you are maintaining, losing fat or building muscle.

  3. 3

    Read the range

    A low and high target in grams per day, plus what that works out to per meal.

  4. 4

    Check the food table

    See how many grams common foods contribute, so the target maps onto actual meals.

Frequently asked questions

For general health, about 0.8 grams per kilogram of body weight is the recommended minimum. People who train regularly or are losing weight do better at roughly 1.6 to 2.2 grams per kilogram.

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