Protein Intake Calculator
Estimate a daily protein range based on your body weight and goal. Protein targets are best treated as a practical baseline you can follow consistently, then compare against real-world trends over time.
For educational purposes only. These are general estimates, not medical, nutritional, or dietary advice.
Calculate Your Daily Protein
Choose units, enter your body weight, select a goal, then view a protein range in grams per day with a simple per-meal split.
How to Use This Protein Calculator
Enter your body weight, select your goal, and calculate your result. The output is a range (not a single perfect number) because real-world needs vary with training volume, recovery, and day-to-day activity.
- Use the range as a baseline you can hit consistently.
- Spread intake across meals if that makes consistency easier.
- Adjust slowly if your real-world outcomes differ for multiple weeks.
Why Protein Matters
Protein supports muscle repair and maintenance. In practice, many people use higher protein targets during fat loss to help preserve lean mass, and they aim for a solid daily range during maintenance or muscle gain to support recovery and training consistency.
How This Calculator Sets Your Range
This tool uses commonly referenced goal-based ranges in grams per kilogram (g/kg) of body weight, then converts them into grams per day. The numbers are general references, not personalized requirements.
- Maintenance: 1.6–1.8 g/kg
- Fat Loss: 1.8–2.2 g/kg
- Muscle Gain: 1.6–2.0 g/kg
Interpreting Results in Context
If you want a calories-first view, pair this with the TDEE Calculator. If you want a full macro breakdown, use the Macro Calculator. For a body-composition estimate, compare trends with the Body Fat Calculator.
Related Calculators
These tools work well together if you want a more complete “big picture” without overcomplicating things:
- TDEE Calculator — estimate daily calories (energy needs)
- Macro Calculator — translate calories into protein, carbs, and fats
- Body Fat Calculator — tape-based body composition estimate
- BMI Calculator — quick screening-style height/weight metric
Common Misinterpretations (And What Protein Targets Can’t Tell You)
Protein targets are useful, but they’re easy to over-trust. Treat this result as a daily consistency anchor—not a guarantee of muscle gain, fat loss, or recovery.
- “If I eat more protein, I’ll automatically build more muscle.” Protein supports muscle, but results still depend on training progression, total calories, and recovery over time.
- “This is my exact requirement.” The calculator gives a range because real needs vary with training volume, body size, activity, and day-to-day appetite.
- “Protein alone determines fat loss.” Protein can help with satiety and lean mass retention, but calorie balance over time still strongly influences weight change trends.
- “I must hit the number perfectly every day.” In practice, weekly consistency matters more than one perfect day. Being close most days is usually plenty.
- “Per-meal splits are mandatory.” The per-meal range is convenience math. Meal timing and distribution can help consistency, but it’s not a rule.
- “If I’m not seeing changes, I should keep raising protein.” If outcomes stall, common culprits are total intake tracking error, shifting activity/NEAT, sleep, or training quality—not simply “not enough protein.”
- “High protein means I can ignore food quality.” Hitting protein helps, but overall diet pattern (fiber, micronutrients, hydration, and meal consistency) still affects performance, digestion, and adherence.
When Another Approach Is More Useful
If you want a complete intake picture, a calories-first view plus a protein anchor is often the most practical combo. Compare your calorie estimate with the TDEE Calculator, then translate calories into macros using the Macro Calculator. If your goal is body-composition tracking, use consistent trends with the Body Fat Calculator.
Protein Calculator FAQ
Is more protein always better?
Once you consistently hit a solid daily range, simply adding more protein does not automatically create more muscle. Training progression, total calories, sleep, and recovery still matter.
Why does this show a range instead of one number?
Needs vary with training volume, body size, activity, and consistency. A range is usually easier to apply and more realistic for day-to-day eating.
Do you store my data?
No. This calculator runs locally in your browser. No account is required and no personal data is collected.
Reviewed & Updated
Calculator logic and on-page content reviewed for clarity and educational accuracy. Last review: December 2025.