Estimate Your Daily Protein Target
Enter your body weight and choose a goal to estimate protein grams per day, per meal, and the calories supplied by protein.
How this protein calculator works
The calculator multiplies body weight in kilograms by the selected protein factor. Protein provides approximately 4 calories per gram.
The meal result evenly divides the daily estimate. Actual meals do not need identical amounts, but spreading protein across the day can make the target easier to reach.
Protein targets by goal
| Target | General use |
|---|---|
| 0.8 g/kg | Common minimum reference for generally healthy sedentary adults |
| 1.2 g/kg | Active lifestyle or supporting recovery |
| 1.6 g/kg | Frequently used target for resistance training and muscle growth |
| 2.0–2.2 g/kg | Higher athletic target, sometimes used during intense training or calorie restriction |
Needs vary with age, total calorie intake, training, pregnancy, recovery, health, and whether body weight is changing.
Practical protein planning
- Choose varied sources such as fish, poultry, eggs, dairy, soy, beans, lentils, nuts, and seeds.
- Spread intake across meals rather than relying on one very large serving.
- Include enough total calories and carbohydrates to support training.
- Plant-based diets can meet protein needs with variety and adequate energy.
- More protein is not automatically better once needs are met.
Frequently asked questions
Should I use current or goal weight?
Current weight is a practical starting point. People at a substantially higher body-fat level may benefit from individualized guidance based on goal weight or lean mass.
Is protein powder required?
No. It is simply a convenient food product. Most people can meet targets through meals if total intake and food choices are appropriate.
Can high protein harm the kidneys?
People with kidney disease or related medical concerns should obtain a personalized target from a clinician. This calculator is not suitable for medical nutrition therapy.