Protein Intake Calculator | Daily Grams by Weight and Goal
Estimate daily protein grams from body weight, activity level, and goal for muscle gain, maintenance, or fat-loss meal planning.
Estimate Daily Protein Needs
Calculate a daily protein range based on body weight, activity level, and goal so meal planning has a realistic gram target instead of guesswork.
Adjust for Training and Health Context
Protein needs vary with training volume, age, body composition, diet style, pregnancy, kidney health, and medical conditions. Use the number as a planning estimate.
When to Use a Protein Target
Use it when planning meals, tracking macros, preparing a fat-loss phase, supporting strength training, or checking whether daily meals roughly match your goal.
About This Tool
Protein Intake Calculator estimates your daily protein requirement in grams based on body weight, activity level, and fitness goal: maintaining muscle, building mass, or losing fat while preserving lean tissue.
When to Use It
Use this when starting a diet or training programme and you need a protein target, when adjusting intake after a change in training volume, or when planning meals to hit a daily protein goal.
How to Use
- Enter your body weight.
- Select your activity level.
- Select your goal: maintenance, muscle gain, or fat loss.
- Click Calculate to see your recommended daily protein intake.
Frequently Asked Questions
How much protein do I need per day?
General recommendations range from 0.8 g per kg for sedentary adults to 1.6 to 2.2 g per kg for those doing regular resistance training.
Does it matter when I eat protein?
Distributing protein evenly across 3 to 4 meals maximises muscle protein synthesis. Post-workout protein within a few hours of training is particularly beneficial.
Can I get enough protein without meat?
Yes. Plant-based sources including legumes, tofu, tempeh, seitan, quinoa, and dairy alternatives provide complete or complementary amino acid profiles sufficient for training needs.