Protein Intake Calculator
How much protein you need per day for your goal
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Daily protein needs depend on body weight, goal and activity. General intake is about 0.8 g/kg, but 1.6–2.2 g/kg is recommended to preserve muscle while losing fat or to build muscle. Spreading protein across 3–4 meals improves muscle protein synthesis.
How to use this protein calculator
Switch between kg and lb, enter your body weight, then pick your goal — lose fat, maintain, or gain muscle — and your activity level from low to high. Press calculate and your daily protein target appears instantly, no sign-up required. Pounds are converted to kilograms behind the scenes, since every recommendation is defined per kilogram of body weight.
How to read your result
The big number is your recommended daily protein in grams, shown with a range of about ±0.2 g per kg — anywhere inside that band is a sensible target. Below it you'll see a per-meal amount based on four eating occasions, because spreading protein evenly through the day supports muscle protein synthesis better than one huge dinner. Focus on hitting your weekly average rather than being perfect every single day.
The formula and the science behind it
The calculator multiplies your weight in kilograms by an evidence-based factor: roughly 1.2–1.8 g/kg for maintenance, 1.6–2.0 g/kg for muscle gain, and 1.6–2.2 g/kg when losing fat, scaled by your activity level. Higher intakes during weight loss help preserve lean mass in a calorie deficit, and the classic RDA of 0.8 g/kg is a minimum for sedentary adults — not an optimum for active people. Each gram of protein supplies about 4 kcal.
Limits and practical tips
The target is based on total body weight, so it can overshoot for people with very high body fat and undershoot for very lean, hard-training athletes; anyone with kidney disease should confirm their intake with a doctor. Protein also works inside a calorie budget, so combine this tool with our TDEE, calorie-deficit, macro and BMI calculators. Then log your meals with AI photo analysis in the CaloNote app to see how many grams you actually eat each day.
Frequently Asked Questions
- What is a protein intake calculator?
- It estimates how much protein you should eat each day based on your body weight, goal, and activity level. The result includes a daily gram target, a recommended range, and a suggested per-meal amount.
- How do I use the protein calculator?
- Enter your weight, choose your goal such as fat loss or muscle gain, and set your activity level. The calculator applies grams-per-kilogram guidelines to produce your daily target and divides it across meals for easier planning.
- How much protein do I need per day?
- Active people and those building or preserving muscle often aim for about 1.6 to 2.2 grams of protein per kilogram of body weight daily, while the basic minimum is around 0.8 g/kg. Higher intakes support fat loss and training recovery.