Protein Intake Calculator
Free protein intake calculator. Enter your body weight and goal to see how many grams of protein to eat per day, per meal and as a share of calories.
Updated 2026-06-14 · Free · No sign-up · Runs privately in your browser
Show the formula & steps
How the Protein Intake Calculator Works
This tool turns your body weight and goal into a daily protein target in grams. Protein needs scale with body size and how hard you train, so the calculation is built around a grams-per-kilogram figure rather than a single one-size number.
The Formula
Daily protein (g) = body weight (kg) × grams-per-kg target
If you enter your weight in pounds, the calculator first converts it to kilograms by multiplying by 0.4536. It then multiplies by the grams-per-kg value for your selected goal.
The grams-per-kg targets used here follow widely cited sports-nutrition guidance:
| Goal | Target |
|---|---|
| Sedentary (basic RDA) | 0.8 g/kg |
| Active / general fitness | 1.2 g/kg |
| Build muscle | 1.6 g/kg |
| Strength athlete | 2.0 g/kg |
| Cutting / fat loss | 2.2 g/kg |
Worked Example
For a 70 kg person who wants to build muscle (1.6 g/kg):
- Daily protein = 70 × 1.6 = 112 g
- Across 4 meals = 112 ÷ 4 = 28 g per meal
- Calories from protein = 112 × 4 = 448 kcal
Switching the goal to cutting (2.2 g/kg) raises the target to 70 × 2.2 = 154 g per day, which helps preserve muscle while in a calorie deficit.
Why Protein Targets Are Per Kilogram
A 90 kg lifter and a 55 kg runner have very different needs, so a flat “eat 100 g” rule fits almost no one. Anchoring protein to body weight keeps the target proportional. Higher activity and muscle-building goals raise the multiplier because training increases the rate at which muscle protein is broken down and rebuilt.
Splitting Protein Across the Day
Total daily protein matters most, but distribution helps too. Aiming for 20 to 40 g per meal keeps each serving in the range shown to support muscle repair. That is why the tool divides your daily figure across four meals — it gives you a practical per-plate number instead of one large total.
Frequently asked questions
How much protein do I need per day?+
It depends on your goal. The basic RDA is about 0.8 g per kg of body weight, general fitness sits near 1.2 g/kg, building muscle uses 1.6 to 2.0 g/kg, and people cutting fat often go up to 2.2 g/kg. Multiply your weight in kg by the target for your goal to get daily grams.
How do I calculate protein from my weight in pounds?+
First convert pounds to kilograms by multiplying by 0.4536, then multiply by your grams-per-kg target. A 154 lb person is 70 kg, so at 1.6 g/kg they need about 112 g of protein per day. The calculator does this conversion for you.
Is more protein always better?+
No. Most people see no extra muscle benefit above about 2.2 g per kg of body weight. Very high intakes add calories without added gain, and the surplus is simply used for energy. Spreading intake across meals matters more than pushing the total higher.
How much protein per meal should I eat?+
Research suggests muscle protein synthesis is best supported by 20 to 40 g of protein per meal. Dividing your daily target across three or four meals, as this tool does, keeps each serving in that effective range rather than loading it all at once.
How many calories are in protein?+
Protein supplies 4 kcal per gram, the same as carbohydrate and less than fat at 9 kcal per gram. The calculator shows the calories your protein target contributes so you can fit it into your overall daily energy budget.