Protein Intake Calculator
Calculate your optimal daily protein intake based on your weight and activity level.
Protein targets are estimates and do not replace medical or dietetic advice.
Protein intake calculator
Enter your body weight, activity level, goal, and meal preference.
Protein needs are commonly estimated from body weight or lean body mass.
Activity level and training goals can increase protein needs.
Use this as a planning estimate, not a medical prescription.
Estimated daily protein range
120–165g
Planning range based on entered body weight, activity level, and goal.
Target midpoint
143 g/day
Protein per kg
1.6–2.2 g/kg
Protein per lb
0.73–1.00 g/lb
Midpoint per meal
36 g
Across 4 meals.
Uses standard protein target math. Reviewed for accuracy. Estimate only. Does not replace medical, dietetic, or professional nutrition advice.
Personalized protein interpretation
Based on your inputs, your estimated protein range is 120–165 grams per day.
That equals about 1.6–2.2 grams per kg of body weight.
For easier meal planning, this is roughly 30–41 grams per meal across 4 meals.
Training, age, calorie intake, and health status can change protein needs. If you have kidney disease or other medical concerns, use professional guidance before changing protein intake.
What protein does in the body
Protein needs by goal and activity
General health
0.8–1.2 g/kg
A broad planning range for general daily protein intake. Individual needs vary.
Weight loss
1.4–2.0 g/kg
Often used while trying to preserve lean mass during a calorie deficit. Individual needs vary.
Muscle gain
1.6–2.2 g/kg
Commonly used for resistance training and muscle-building goals. Individual needs vary.
Endurance
1.2–1.8 g/kg
A practical range for endurance training and recovery support. Individual needs vary.
Strength training
1.6–2.4 g/kg
A higher planning range for strength athletes and intense training. Individual needs vary.
Protein per kg vs per lb
Metric references
Many nutrition references use grams per kilogram of body weight.
Imperial tracking
Some users prefer grams per pound. 1 kg = 2.20462 lb.
Example
1.6 g/kg is approximately 0.73 g/lb.
Protein timing and distribution
Total daily protein matters most for many users. Spreading protein across meals can make daily targets easier to reach.
Some active users distribute protein over 3–5 meals. Timing around workouts may matter less than total intake for most people.
Appetite, digestion, schedule, and preferences matter.
Protein quality and food sources
Protein can come from animal or plant sources. Complete proteins contain all essential amino acids, and plant-based diets can meet protein needs with planning. Food quality, fiber, micronutrients, and overall diet still matter.
Formula explanation
Protein Target = Body Weight × Protein FactorMetric: Protein grams/day = Body Weight in kg × g/kg factorImperial: Protein grams/day = Body Weight in lb × g/lb factorProtein per meal = Daily Protein Target ÷ Number of MealsExample 1
Body weight 70 kg, factor 1.6 g/kg: 70 × 1.6 = 112 g/day.
Example 2
Body weight 180 lb, factor 0.8 g/lb: 180 × 0.8 = 144 g/day.
Example 3
Daily target 120 g across 4 meals = 30 g per meal.
Frequently Asked Questions
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