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Protein Intake Calculator
Daily protein in grams, by body weight and goal.
Protein Intake Calculator tool
Used with your own figure.
Optional. Above about 30% it is more sensible to base protein on lean mass.
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Daily protein
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Per meal
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Calories from protein
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Based on lean mass
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Grams per kg
| Food | Portion | Protein | Portions for your target |
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Published recommendations range from 0.8 g/kg as a minimum to avoid deficiency up to around 2.2 g/kg for athletes in a deficit. Higher intakes are not harmful for healthy kidneys but they are not more effective either.
About the Protein Intake Calculator
Protein Intake Calculator works out a daily protein target in grams from your body weight and what you are training for. The underlying figures come from the published range: 0.8 grams per kilogram is the minimum to avoid deficiency, around 1.6 is where muscle-building benefit plateaus for most people, and up to about 2.2 is used by athletes in a calorie deficit.
The per-meal figure is the one worth acting on. Protein synthesis responds to each feeding rather than to a daily total, so 30 to 40 grams four times a day does more than 130 grams in one sitting. Dividing the target across your actual meals is what turns it into something you can follow.
The lean-mass option matters at higher body fat percentages. Protein requirements scale with the tissue that uses it, so basing the target on total weight overshoots considerably for somebody carrying a lot of fat. Above about thirty per cent body fat, the lean-based figure is the more sensible one.
This is general information and not medical advice. The formula cannot know your medical history, your medication, your body composition or anything else specific to you. Speak to a doctor or another qualified professional about any question concerning your health, and never delay seeking advice because of a figure on this page.
Your measurements are processed inside your own browser. Height, weight, age and anything else you enter never leave your device, nothing is logged, and nothing survives closing the tab.
Looking for something this does not cover? FreeToolsZone.org is more free browser-based tools, organised by job, and it is worth a look if protein intake calculator is only part of what you are working on.
How to use the Protein Intake Calculator
- Choose goalThe fields below change to match what you pick, so only the figures that matter to your case are asked for.
- Enter weight (kg), grams per kg and meals a dayDecimals are fine, and thousands separators are accepted and ignored.
- Read the daily protein, per meal and calories from proteinThe figures update as you type. The Calculate button is there if you would rather press something, but nothing waits for it.
- Copy or check the resultCopy the summary with the copy button, or open the table to check it row by row.
Features
- Shows daily protein, per meal, calories from protein, based on lean mass and grams per kg together, so you are not running it twice
- A results table you can read across
- Updates as you type, with no button to press and no page reload
- Copy the result in one click
- Free, no sign-up, and it runs entirely in your browser
Who uses this tool
The protein intake calculator is used by writers, developers, students, marketers and anyone else who needs the job done once without installing software. Common cases include:
- Setting a daily protein target for training
- Dividing a protein target across meals
- Converting a target into portions of real food
- Basing protein on lean mass rather than total weight
Frequently asked questions
Is more protein always better?
No. Benefit for muscle growth largely plateaus around 1.6 g/kg, and higher intakes mostly displace other food. They are not harmful for healthy kidneys, just not more effective.
Does it matter when I eat it?
Spreading it across meals works better than concentrating it, because the response is per feeding rather than per day. Total intake still matters most.
Should vegetarians aim higher?
Slightly, in practice, because plant proteins are generally lower in leucine and less completely digested. Variety across the day covers it.
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Checked and rebuilt on 2026-10-14. The method this calculator uses is described in the section above, and corrections go through the contact page.