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Calculator Tools
Nutrition Calculators

Protein Calculator

Daily protein target in grams based on body weight, activity and goal (maintenance, muscle gain or fat loss).

Enter values

Results update as you type.

Result

Daily protein

120–165 g

Midpoint
143 g
Per meal (4 meals)
36 g
Calories from protein
570 kcal

Educational estimate only — not medical advice. Talk to a healthcare professional about your individual situation.

About the Protein Calculator

Daily protein target in grams based on body weight, activity and goal (maintenance, muscle gain or fat loss).

Also known as: protein intake, how much protein do i need, protein per day, grams of protein.

How to use this calculator

  1. Enter units, goal.
  2. The result updates instantly as you type — press Calculate (or Enter) at any time.
  3. Review the breakdown shown under the main result.
  4. Use Copy result or Share to save the answer or send a link with your inputs.

Formula

Protein (g) = body weight (kg) × target g/kg

Worked example

Using the values pre-filled in the calculator above:

  • Units: Metric (kg, cm)
  • Weight = 75 kg
  • Goal: Build muscle (1.6–2.2 g/kg)

the calculator returns:

  • Daily protein: 120–165 g
  • Midpoint: 143 g
  • Per meal (4 meals): 36 g
  • Calories from protein: 570 kcal