Calculators
Protein Intake Calculator
Calculate daily protein needs from body weight and goal, with per-meal amounts and the share of calories.
- Runs in your browser
- Nothing uploaded
The tool
Enter your numbers below. Results update as you type, and nothing leaves your browser.
Everything you enter stays on your own machine. Nothing is sent to us or to anyone else, which you can confirm in your browser network tab.
What people use it for
- Planning a high-protein diet
- Strength training nutrition
- Weight-loss diets
- Coaching
About this tool
What the Protein Intake Calculator does
The recommended dietary allowance for adults is 0.8 g of protein per kg of body weight per day. Active people and those building muscle or losing fat often benefit from more: sports nutrition guidance commonly cites about 1.2 to 2.0 g per kg. This calculator applies the range for your goal.
Formula
- Daily protein = body weight (kg) × grams per kg
- Per meal = daily protein ÷ meals
- Share of calories = grams × 4 ÷ daily calories
Worked example
Using the starting values in the calculator above:
| Input | Value |
|---|---|
| Body weight | 75 kg |
| Goal | Building muscle (1.6 g/kg) |
| Meals per day | 4 |
| Daily calories (optional) | 2,400 |
| Result | Value |
|---|---|
| Daily protein | 120 |
| Per meal | 30 |
| Share of daily calories | 20.0% |
| Per pound of body weight | 0.73 |
How to read the result
Spreading protein across meals, around 0.3 to 0.4 g per kg each, supports muscle protein synthesis better than one large serving.
People with kidney disease or other conditions should follow medical advice on protein.
General information, not medical advice. Speak to a qualified health professional before making changes to diet, exercise or treatment.
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Questions
Questions about this tool
The things clients actually want to know — costs, timelines, ownership and what happens after launch.
At least 0.8 g per kg for adults, often 1.2 to 2.0 g per kg for active people.
High intakes are generally safe for healthy people, but those with kidney problems should seek advice.
Yes. Combining varied plant sources provides all essential amino acids.
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