Calculate your daily protein intake.
Get your exact daily protein target, per-meal split, and food portions in seconds.
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Maximizes muscle protein synthesis for strength and muscle growth.
Official Nutrition Standards Comparison
Meal Distribution Splitter
Divide your daily protein target evenly into meals.
Build Your Daily Meal Plate
Select foods below to match your protein target.
Chicken Breast (Cooked)
100g (3.5 oz)Whey Protein Isolate
1 Scoop (30g)0% Fat Greek Yogurt
170g (3/4 cup)Atlantic Salmon (Wild)
100g (3.5 oz)Whole Whole Eggs
2 Large EggsLow-Fat Cottage Cheese
1 Cup (226g)Lean Sirloin Steak
100g (3.5 oz)Extra Firm Tofu
150g (5.3 oz)Organic Tempeh
100g (3.5 oz)Cooked Green/Brown Lentils
1 Cup cooked (198g)Cooked Edamame (Soybeans)
1 Cup (155g)Soy Protein Isolate Powder
1 Scoop (30g)Seitan (Vital Wheat Gluten)
85g (3 oz)Hemp Seeds (Hulled)
3 Tbsp (30g)Macronutrient Distribution Presets
Daily Protein Log
Track what you've eaten today against your target.
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Your Free Protein Calculator for Smarter Daily Protein Intake
Protein is the building block of muscle, but figuring out exactly how much you need every day is anything but simple. That is why we built this free protein calculator: to take the guesswork out of your daily protein intake. Instead of following vague advice to "just eat more protein," our online protein calculator uses your age, gender, weight, height, and activity level to compute a precise protein target in grams. Whether you are planning meals for fat loss or training hard for muscle growth, this daily protein calculator delivers a science-backed number you can actually use — and it is completely free, with no sign-up required.
How the Protein Intake Calculator Works
Our protein intake calculator is built on trusted sports nutrition standards from the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM), alongside WHO/FAO reference intake guidance. It starts by calculating your Basal Metabolic Rate using the Mifflin-St Jeor equation, then applies your activity multiplier to estimate your Total Daily Energy Expenditure. From there, it applies an evidence-based grams-per-kilogram ratio based on your fitness goal, so you receive a recommended target, a healthy range, and your protein calories as a percentage of your daily energy — all calculated for your individual body.
Protein Calculator for Weight Loss
Trying to lose fat without losing muscle? Switch your goal and the protein calculator for weight loss automatically applies a higher protein ratio of up to 2.2 g per kg of body weight. Higher protein during a calorie deficit helps preserve lean mass, keeps you fuller for longer, and supports recovery between workouts. Because targets are calculated from your own body data, theprotein calculator for weight loss female and male users alike is accurate to the individual rather than a one-size-fits-all guess. You also get a target range, so you can aim for the sweet spot that protects muscle while you cut.
Protein Calculator for Muscle Gain and Muscle Growth
Building muscle? Set your goal to muscle gain and the protein calculator for muscle gain recommends 1.6–2.2 g per kg of body weight — the range research shows maximizes muscle protein synthesis. This protein calculator for muscle growth pairs your target with a built-in meal splitter that divides protein evenly across 3, 4, 5, or 6 meals, plus an auto-meal planner that designs a plate to hit your daily goal using real foods. Every number is tailored to your height, age, and activity level for the best possible results.
Protein Calculator in Food: Turn Your Target into a Plate
Knowing your number is only half the battle — you also need to know where your protein comes from. That is why this daily protein calculator includes an interactive food database. Search across animal and plant sources, from chicken breast and whey isolate to tofu and lentils, and see protein grams, calories, leucine content, and quality ratings for every serving. The plate builder totals your selections against your goal with a live progress bar, so you always know how much protein in food you still need before the day ends.
More Than Just a Daily Protein Intake Calculator
Beyond the headline number, this female protein intake calculatorand male-focused tool delivers a complete nutrition dashboard: BMR calories, total daily energy expenditure, BMI, a daily water target, and four macronutrient presets. Results are easy to share — copy a link with your exact settings or save a printable report. Start tracking with the daily protein log to record what you eat, monitor your 7-day and 30-day trends, and build a consistency streak.
Whether you are a beginner or a competitive athlete, using a daily protein intake calculator tailored to your body is one of the smartest steps you can take toward hitting your fitness goals. Try the protein intake calculator for muscle gain, for weight loss, or for simple maintenance above — and start making every meal count.
Key Protein Guidelines.
Core principles to optimize your daily protein results.
30g–40g Per Meal
Aim for 30g to 40g of protein per meal to reach the leucine threshold that triggers muscle repair.
Consistency First
Hitting your overall daily target is more important than perfect meal timing around workouts.
Drink Extra Water
Higher protein intake increases water needs. Drink 3+ liters of water daily to support digestion.
Protein Intake Calculator FAQs
Quick answers to the most common questions about daily protein intake, calculated per kilogram of body weight.
How much protein do I need per day?▼
Most adults need between 0.8 g and 2.2 g of protein per kilogram of body weight per day. The exact number depends on your weight, age, gender, activity level, and goal. Our free protein calculator computes a personalized daily protein intake target in grams in seconds, so you never have to guess.
How do I calculate how much protein I need?▼
Multiply your body weight in kilograms by a protein ratio chosen for your goal: roughly 0.8 g/kg for maintenance, 1.2–1.6 g/kg for general activity, and 1.6–2.2 g/kg for muscle gain or fat loss. Our protein intake calculator does this automatically using your age, gender, height, weight, and activity level.
What should my daily protein intake be?▼
Your daily protein intake should be based on your individual body and goals rather than a generic number. In general, aim for 0.8–2.2 g per kilogram of body weight per day. The recommended daily protein intake for most healthy adults is around 50–75 g, while athletes and people building muscle typically need more.
How much protein should I eat to lose weight?▼
When cutting calories, a higher protein intake of about 1.8–2.2 g per kilogram of body weight per day helps preserve lean muscle, keeps you full longer, and supports recovery. The protein calculator for weight loss automatically applies this higher ratio to your personal body data.
How much protein should I eat to build muscle?▼
Research recommends 1.6–2.2 g of protein per kilogram of body weight per day to maximize muscle growth. Spread it across 3–6 meals, aiming for roughly 30–40 g per meal to trigger muscle protein synthesis. The protein calculator for muscle gain applies this range and splits your target into meals for you.
How much protein a day for 70 kg?▼
For a 70 kg person, protein needs range from about 56 g per day for maintenance (0.8 g/kg) up to 112–154 g per day for muscle gain or fat loss (1.6–2.2 g/kg). Use the calculator above to fine-tune your target based on height, age, gender, and activity level.
How much protein for 1 kg of body weight?▼
A common recommendation is 1.6–2.2 grams of protein per kilogram of body weight per day for active individuals, with 0.8 g/kg as the minimum for sedentary adults. The ideal grams-per-kilogram ratio depends on your goal: maintenance, fat loss, or muscle gain.
Is 100g of protein a day a lot?▼
For most people, 100 g of protein per day is a reasonable and safe target. It equals roughly 1.2–1.5 g per kilogram for an average 70–80 kg adult, which suits active individuals, weight loss, and muscle maintenance. Very high intakes above 3 g/kg are generally unnecessary.