Protein Calculator
Find a daily protein target in grams from your body weight and goal, plus a healthy range and a per-meal amount.
Your details
How to use this calculator
1. Enter your body weight
Toggle metric (kg) or imperial (lb) and type your current weight. Protein targets are calculated per kilogram, and the tool converts pounds for you automatically.
2. Choose the goal that fits you
Each goal carries a grams-per-kilogram factor, from the 0.8 g/kg RDA minimum up to 2.2 g/kg for athletes or those in a calorie deficit who want to protect muscle.
3. Set your meals per day
Enter how many meals you eat. The tool divides your daily target evenly so you can see roughly how much protein to put on each plate.
4. Balance it with carbs and fat
Protein is one of three macronutrients. To see how it fits with your other targets, use our macro calculator and adjust based on how you feel and perform.
About protein needs
How much protein do I need per day?
Protein needs are usually expressed per kilogram of body weight. The minimum to avoid deficiency is around 0.8 g/kg, while people who are active or building muscle often aim for 1.4 to 2.2 g/kg. This tool multiplies your weight by the factor that matches your goal to give grams per day.
Why use grams per kilogram?
Scaling protein to body weight keeps targets fair across different body sizes. A larger person needs more total protein than a smaller person at the same activity level, and g/kg captures that automatically.
Is this protein target medical advice?
No. These figures are general educational estimates and not medical or nutritional advice. People with kidney disease or other conditions, and anyone planning a major diet change, should speak with a doctor or registered dietitian first.