Protein Intake Calculator

Work out a daily protein target and per-meal breakdown from body weight and your specific goal, not a flat multiplier.

Inputs

Result

Formula used

Multiplies body weight in kg by a g/kg factor set by your goal and activity level. Maintenance: 0.8 to 1.6 g/kg. Muscle gain: 1.4 to 2.2 g/kg. Fat loss: 1.2 to 2.2 g/kg. Weight in pounds is converted to kg first (1 lb = 0.4536 kg). The daily total is then split across your meals.