Protein Intake Calculator
Estimate a daily protein target from your weight, activity level, and fitness goal, then split it into meal-sized checkpoints.
Protein Intake Calculator
Units
Body weight
Goal
Activity
Daily check-ins
Meal split
Spread the target across the day so one meal does not have to carry the whole number.
Tracker task idea
This calculator is for general wellness planning, not medical nutrition therapy. Ask a clinician or registered dietitian before changing protein intake if you are pregnant, lactating, under 18, have kidney or liver disease, diabetes, a history of eating disorders, bariatric surgery, dialysis, or a medically prescribed diet.
How to use the protein intake calculator
Enter your body weight, pick a goal, then choose the activity level that best matches your current week. The calculator gives you a daily range, a suggested target inside that range, and a split you can use across meals or protein check-ins.
The optional calorie field does not change the protein target. It only shows how much of your daily energy would come from protein, so you can tell whether the number fits the rest of your nutrition plan.
How protein needs change by goal
General health targets start near the adult RDA of 0.8 g/kg per day. Fitness, fat loss, and muscle gain targets often run higher because training and calorie restriction can raise the need to protect or build lean mass.
A range is more useful than one exact number. A low-activity maintenance phase does not need the same target as a hard training block, and a higher target only helps if you can repeat it day after day.
Turn the target into a daily habit
The easiest target is the one that fits your meals. Splitting protein across meals, plus an optional snack, makes the daily number easier to track. It also gives you room to catch up if one meal is light.
If you are running a 75-day challenge, turn the result into a simple checklist task such as "Eat 140g protein" or "Protein + greens." Reset75 can track that daily task alongside workouts, water, photos, and custom habits.
Formula and safety notes
The calculator converts body weight to kilograms, applies a range based on your goal, then selects a point in that range from your activity level. Protein calories use 4 calories per gram, and the calorie share note uses the adult protein AMDR of 10 to 35% of energy as context.
More protein is not automatically better. If your target feels hard to hit, start with the lower end of the range, add one repeatable protein meal, and reassess after one to two weeks.
Frequently Asked Questions
Common questions about protein intake calculator
How much protein do I need per day?
Most healthy adults start around 0.8 g/kg per day for basic needs. Active people, people dieting, and people building muscle often plan closer to 1.2 to 2.2 g/kg, depending on training and goal.
How do I calculate protein intake by body weight?
Convert your weight to kilograms, then multiply by the range that matches your goal. For example, 77 kg at 1.6 to 2.2 g/kg gives about 123 to 169 g of protein per day.
Should I use pounds or kilograms for a protein calculator?
Either works. Protein research usually uses grams per kilogram, while many US trackers use grams per pound. This calculator converts between both units automatically.
How much protein should I eat for weight loss?
A common planning range for fat loss with training is 1.6 to 2.2 g/kg per day. Protein can help preserve lean mass and make lower-calorie days feel more manageable. Pair it with the calorie deficit calculator if you are setting a calorie target too.
How much protein should I eat to build muscle?
For muscle gain, many active adults use about 1.6 to 2.2 g/kg per day. Total calories, progressive training, sleep, and consistency still matter just as much as the protein number.
Is 100 grams of protein a day enough?
It depends on your body weight and goal. For a 125 lb person, 100 g is about 1.76 g/kg. For a 220 lb person, it is about 1.0 g/kg, which may be low for fat loss or muscle gain.
How much protein should I eat per meal?
Many people do best when they split protein across 3 to 5 check-ins. A practical target is often 20 to 40 g per meal, adjusted for your daily goal and number of meals.
Do I need protein powder to hit my daily target?
No. Protein powder is convenient, but not required. Lean meats, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, beans, lentils, and higher-protein grains can all contribute.