Protein Intake Calculator
Daily protein range for your weight and goal.
Your result
Spreading protein over 3–5 meals supports muscle maintenance. People with kidney disease should ask a clinician first.
Medical disclaimer: This tool is for education and is not medical advice. Read more.
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Find this tool when you want to:
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How Much Protein Do You Really Need?
From 0.8 g per kg for health to 2 g per kg for athletes. Find your number.
Weight & Body CompositionHow Many Calories Should You Eat to Lose Weight?
Work out a deficit that is effective without being extreme.
Weight & Body CompositionWhy Weight Loss Plateaus and What to Do
Stalls are normal. Understand why they happen and how to restart progress.
Frequently asked questions
What does the Protein Intake Calculator do?
Daily protein range for your weight and goal. Enter your values and the result and chart update instantly.
How accurate is it?
It uses published, widely used formulas. Results are estimates for education and planning, not a diagnosis. Talk to a qualified clinician about decisions affecting your health.
Is my information stored or shared?
No. All calculations run in your browser and nothing you type is sent to a server or saved.
What can I search to find this tool?
People find it by searching for: how much protein do i need; protein for muscle gain; protein for weight loss.