Protein Intake Calculator
Protein needs change with body weight and goals. Enter your weight and activity level to get a daily protein target in grams, plus a simple split across meals so you know exactly how much to aim for each time you eat.
Enter your details above and the result will appear here.
How to use
- Enter your body weight in kilograms.
- Choose the activity level and goal closest to yours.
- Your daily protein range and per-meal guide appear instantly.
Note
Ranges are the widely published grams-per-kilogram figures used in sports nutrition and dietary reference guidance. Higher intakes are commonly used in energy deficits to protect lean mass. Kidney conditions and other medical issues change protein advice — clinical guidance comes first. Estimate only — not medical advice.