Protein Calculator — Daily Intake

Calculate Your Goal — Protein Intake Calculator

How to Use Protein Calculator — Daily Intake

1. Step 1: Choose units

   Pick Metric (kg) or Imperial (lb) at the top of the tool.

2. Step 2: Enter weight

   Type your body weight; optionally enter body fat % if using Lean Body Mass.

3. Step 3: Select goal & activity

   Choose Lose, Maintain, or Gain and your weekly activity level.

4. Step 4: Set meals & adjust

   Enter meals per day and, if needed, fine‑tune the g/kg slider inside the suggested range.

5. Step 5: Review results

   See grams per day, safe range, per‑meal grams, and both g/kg and g/lb.

Key Features

• Set g/kg for body weight or LBM
• Goal + activity‑based ranges
• Per‑meal breakdown
• Metric and imperial units

Understanding Results

Formula

The calculator uses a practical range expressed as grams per kilogram (g/kg). Pick whether grams are based on total body weight or lean body mass (LBM). The math is straightforward: Protein (g/day) = chosen g/kg × body weight (kg), or Protein (g/day) = chosen g/kg × LBM (kg) if you enable the LBM option. The tool proposes a band (for example 1.6–2.2 g/kg) according to your goal and activity, then lets you select a specific target within that band.

This protein intake calculator supports both body weight and lean body mass inputs so your daily grams match your goal and build.

We cap the upper end conservatively (≈2.7 g/kg) for everyday use. You also get a per‑meal split by entering how many meals you eat, plus the equivalent values in g/kg and g/lb so you can sanity‑check numbers in your preferred units.

Reference Ranges & Interpretation

For healthy adults, widely cited baselines start near 0.8 g/kg/day to prevent deficiency. Active individuals and people pursuing physique or performance goals often feel and perform better with higher intakes. Practical, research‑aligned bands many coaches use are roughly: 1.2–2.0 g/kg for maintenance (scaled by activity), 1.6–2.4 g/kg for fat‑loss phases (to help preserve lean mass), and 1.6–2.2 g/kg for muscle gain alongside a modest calorie surplus and progressive training. These are starting points—your best number depends on appetite, digestion, training volume, sleep, and overall calories.

If you are unsure, begin at the middle of the suggested band, follow it consistently for two weeks, and track performance, hunger, and body‑weight trend. Adjust in small steps (5–10%) based on those outcomes. If your body fat is higher, basing grams on LBM can feel more personalized than using total weight.

For general background, see the MedlinePlus — Dietary proteinsand the Dietary Guidelines for Americans. These resources are broad; the personalized band you see here aims to be more practical for everyday planning.

Assumptions & Limitations

The calculator is educational and does not replace medical advice. It assumes healthy, non‑pregnant adults without conditions requiring medical nutrition therapy. People with kidney disease or other diagnoses should seek guidance from their clinician. The tool does not estimate calories; for energy needs, consider using our other pages first and then returning here to anchor protein within your calorie plan. Food quality also matters: consistent protein, enough fiber, and plenty of minimally processed foods typically support better adherence and recovery.

Complete Guide: Protein Calculator — Daily Intake

Use our protein calculator to set daily protein by body weight or lean mass, goal, and activity. See a safe range, per‑meal grams, and metric or imperial units.

This article explains how to use the tool, how we suggest a protein range, and simple ways to personalize your target. We keep the instructions practical so you can make decisions quickly and get back to training, eating, and living.

Why protein matters

Protein helps build and repair muscle, supports immune function, and keeps you fuller for longer. If you lift weights or play sports, a steady intake of protein supports training adaptations and recovery. If you are dieting, adequate protein helps preserve lean mass while you lose fat, which is one reason many people feel and perform better when they raise protein a little during a calorie deficit.

General population guidelines often quote a minimum intake around 0.8 g/kg per day. That reference is meant to prevent deficiency in healthy adults, not to optimize performance, recovery, or body composition. Active people commonly benefit from higher intakes—often between about 1.2 and 2.2 g/kg depending on their goal and training load. The protein calculator on this page helps you pick a sensible target and see a safe range in seconds.

How the protein calculator works

The protein calculator estimates your daily protein from a practical band expressed in grams per kilogram (g/kg). You choose your goal (lose, maintain, or gain), your activity level, and whether to base protein on your total body weight or lean body mass (LBM). The tool then displays a suggested range (for example 1.6–2.2 g/kg) and lets you pick a specific target inside that range with a slider. If you select LBM, the grams are calculated from lean mass instead of total weight—handy when body fat is higher.

Results show: total grams per day, the lower‑to‑upper range, grams per meal based on your meal count, and the equivalent values per kilogram and per pound. If your body fat percentage is 30% or more, the tool recommends using the LBM option to avoid over‑estimating protein from total weight.

If you also need calories, pair this page with the TDEE Calculator, the Calorie Calculator, or the Maintenance Calorie Calculator. To estimate LBM more precisely, try the Lean Body Mass Calculator or measure body fat with the Body Fat Percentage Calculator.

Choose a smart starting target

A helpful way to start is to pick the middle of the suggested range, follow it consistently for two weeks, and take notes. If you are hungry between meals, struggle to hit protein, or your training performance changes, nudge the target slightly. Small, measured adjustments beat “all‑or‑nothing” overhauls.

For many active adults, 1.6–2.2 g/kg covers most needs. During fat loss phases, a bump toward 1.8–2.4 g/kg often helps preserve lean mass and keeps meals more satisfying. In muscle‑gain phases, a range around 1.6–2.2 g/kg tends to work well as long as total calories and training are aligned with your goal. If you prefer imperial units, that’s roughly 0.7–1.0 g per pound of body weight.

Body weight vs. lean mass

Should you base protein on total body weight or lean mass? Using total body weight is quick and appropriate for many people—especially when body fat is moderate. If body fat is higher, grams per kilogram of lean mass can be more personal and comfortable. The calculator lets you toggle between the two and uses your body‑fat estimate to calculate lean mass automatically.

If you are not sure about body fat percentage, use the total‑weight method for now, then revisit once you have a better estimate. Our Body Fat Percentage Calculator can help you triangulate using simple measurements. When in doubt, pick a middle‑of‑the‑range target and evaluate your progress.

Goals and activity levels

Your goal and activity level shape your recommended range. Maintenance usually sits around 1.2–2.0 g/kg, scaled up gently as training volume rises. Fat‑loss phases push protein higher to protect lean mass—think 1.6–2.4 g/kg for many healthy adults. For muscle gain, 1.6–2.2 g/kg is common; the exact number matters less than hitting your calories, lifting progressively, and spreading protein across the day.

If you need help setting calories for your current phase, see the Macro Calculator and the Weight Loss Calorie Calculator. If you prefer low‑carb patterns, the Keto Calculator can help you balance protein with carbs and fats.

Split across meals and timing

After you set a daily target, divide it into meals. Most people eat 2–5 meals per day. Even distribution—25–40 g at each meal for many adults—usually works well and keeps you satisfied. You don’t need to micromanage, but aiming for a reasonable amount at breakfast, lunch, dinner, and optionally a snack tends to make consistency easier.

If you train, place a protein‑containing meal within a few hours before or after your workout. You do not need to rush; the window is wide. Focus on total daily intake first, then fine‑tune timing only if you like the extra structure.

Protein quality and food choices

You can hit your number with a mix of foods: poultry, fish, lean meats, eggs, dairy, tofu, tempeh, seitan, legumes, and protein powders if convenient. For vegetarians and vegans, pairing complementary plant proteins (for example legumes with grains or soy foods) helps cover essential amino acids across the day. Convenience products are fine if they help you be consistent—whole foods are not required for every meal.

Government and research bodies publish broad guidance you can adapt to your preferences. For general context, see the Dietary Guidelines for Americansand the MedlinePlus overview on dietary proteins.

Special cases and caveats

Some groups have distinct needs. Older adults often benefit from slightly higher protein to support muscle retention. People in a calorie deficit, especially with higher training loads, usually feel better with a higher band as well. If you are pregnant, breastfeeding, managing a medical condition, or following a therapeutic diet, work with your clinician or a registered dietitian for personalized guidance.

The calculator is a planning tool. It does not diagnose or prescribe. If you have kidney disease or other medical concerns, ask your healthcare provider how much protein is appropriate for you.

Worked examples

Suppose you weigh 75 kg and train moderately. The calculator suggests about 1.6–2.0 g/kg for maintenance. You choose the midpoint (1.8 g/kg), which gives 135 g/day. You eat three meals, so that’s ~45 g per meal. On a busy day, you might hit 35 g at lunch and 55 g at dinner—close enough. Over a week, your average is what matters.

Now imagine a fat‑loss phase for the same person. You switch the goal to “Lose” and the suggested band becomes ~1.8–2.3 g/kg. You pick 2.0 g/kg for a target of ~150 g/day, still in three meals (~50 g each). You pair this with a moderate calorie deficit set via the Calorie Deficit Calculator and keep training three to four times per week.

If your focus is muscle gain, you might pick 1.8 g/kg and create a small calorie surplus. For a more specialized plan, see our Protein Intake for Muscle Gain Calculator and consider pairing it with the Macro Calculator to distribute carbs and fats.

Troubleshooting and adjustments

Not seeing progress? First, check your calories and consistency. If weight loss stalls for 2–3 weeks, your deficit may be smaller than expected—revisit calories with the TDEE Calculator or Daily Calorie Calculator. If muscle gain is slow, ensure your training is progressive and sleep is adequate before pushing calories higher.

If high protein feels hard to hit, try simple anchors: include 25–40 g at your first meal, repeat at the next two meals, and add a snack if needed. Use convenient foods (Greek yogurt, cottage cheese, tofu, eggs, fish, chicken, protein shakes) and keep a few defaults you actually enjoy.

For goal‑specific versions, you can also explore our Protein Calculator for Weight Loss and the Protein Intake for Muscle Gain Calculator. Those pages narrow the bands and walk through scenarios in more detail.

Frequently Asked Questions