Protein Inputs
Enter your body weight, age, activity and goal to estimate a realistic daily protein target.Protein Target Options
Minimum / recommended / upper| Target | Grams / Day | Grams / Meal | Best For |
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How This Protein Calculator Works
This protein calculator converts your body weight to kilograms and applies a grams-per-kilogram range based on your goal, activity level, training frequency, age and sex. The result is shown as a practical range because protein needs vary between individuals.
For maintenance and general health, the calculator uses a moderate target. For fat loss, muscle gain and athletic training, it uses higher ranges because these goals usually involve more recovery demand, training stress or calorie restriction.
Maintain
Weight Maintenance
Use a moderate daily target to support general health, recovery and lean mass maintenance.
Cut
Fat Loss
A higher target can help with fullness and muscle retention during a calorie deficit.
Build
Muscle Gain
A consistent protein target supports recovery, training adaptation and muscle protein synthesis.
Important: This calculator provides estimates only. Protein needs can vary depending on health status, total calories, training volume, medical conditions and personal nutrition needs.
Protein Result
Daily intake estimate
Fill in the calculator to estimate your daily protein target.
Body Weight0 kg
Goal-
Activity-
Profile-
Protein Breakdown
Minimum target0g
Recommended target0g
Upper target0g
Training days0
Meals per day0
Useful Notes
- Protein needs are best shown as a range, not one fixed number.
- Fat loss phases often benefit from a higher protein target to support satiety and lean mass retention.
- Muscle gain and strength training usually require consistent protein intake and enough total calories.
- For kidney disease, pregnancy, medical conditions or specialist diets, speak with a qualified professional.