Protein calculator.
Use this free protein calculator to get fast estimates, compare scenarios, and understand the numbers with clear step-by-step context.
Use the Protein Calculator.
Results update automatically as you type. No account is required.
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About the Protein Calculator
Protein is the building block for muscle, recovery, and many body functions, and it is the macronutrient most people under-eat. This calculator estimates a daily protein target from your body weight and activity goal, then shows a practical per-meal amount.
How it works
Targets are set per kilogram of body weight: about 0.8 g/kg is the basic RDA, 1.2 g/kg for active people, 1.6 g/kg when building muscle, and up to about 2.2 g/kg for athletes or those eating in a deficit. The calculator multiplies your chosen factor by your weight in kilograms.
Reading the chart
The band chart places your target across common protein ranges, so you can see whether you are at the maintenance end or pushing toward athletic intake.
⚠ Disclaimer: This calculator provides general estimates for education only and is not medical advice. Individual needs vary with health conditions, medication, and body composition. Consult a qualified healthcare professional before making health, nutrition, or medical decisions.
FAQ
Can I eat too much protein?
For healthy people, moderately high protein is safe. Very high intakes offer little extra benefit. Those with kidney conditions should follow medical advice.
Should I spread protein through the day?
Yes — distributing protein across meals (roughly your target divided by your number of meals) supports muscle protein synthesis better than one large serving.
Does the source matter?
Both animal and plant proteins work. Plant eaters benefit from variety to cover all essential amino acids.