Calculate your daily protein intake.
Get your exact daily protein target, per-meal split, and food portions in seconds.
How much protein do you need per day?
Enter your details below and hit Calculate Protein. Mix units freely — kg, lbs, cm, or ft+in.
Maximizes muscle protein synthesis for strength and muscle growth.
Build My Protein Day
Get a full day of meals built around your daily protein target.
Serving sizes are typical portions from our high protein foods. Swap any food for something you have on hand — just keep the protein grams roughly matched.
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Related protein calculators
Explore other protein tools and calculators.
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 answer the most common question of all — how much protein should I eat daily? 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. A protein calculator for women and a protein calculator for men both start from the same science; your gender only adjusts the starting metabolic estimate so the result fits you personally.
Protein Calculator for Women and Girls
Protein needs do not differ by sex — but the right amount for women and girls still depends on your own body, not a generic average. Our protein calculator for women and the same protein calculator for girls start from your exact weight, age, height, and activity level, so a 60 kg woman training three times a week gets a very different target from a 45 kg girl just starting out. In both cases the recommendation follows the same evidence-based grams per kilogram of body weight — a protein intake calculator for women is not about a separate "female" ratio, it is about calculating your number with accuracy instead of guessing.
Many women ask how much protein to eat to build muscle, lose fat, or simply stay healthy. Using the protein calculator for women, a typical active woman aiming for muscle gain would target about 1.6–2.2 g per kg of body weight per day, while one focusing on maintenance falls in the 1.2–1.8 g range. The calculator also factors in that women's resting metabolism is estimated differently than men's, so supporting numbers like calories and macros are tailored rather than copied from a male default. Enter your details, hit Calculate Protein, and the protein intake calculator for women gives you a target, a healthy range, and a full-day plan built around real foods.
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, this protein 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, Bodybuilding, Cutting and Bulking
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 that research shows maximizes muscle protein synthesis. That same evidence base powers protein intake for bodybuilding, whether you are in a clean bulk or a strict cut. The protein calculator for bulking uses the higher end of the range to fuel growth, while the protein calculator for cutting keeps the ratio high so you hold onto hard-earned muscle while dropping fat. Every number is tailored to your height, age, and activity level for the best possible results.
How Much Protein for Your Body Weight?
Wondering about a specific weight? An adult using the protein calculator 70 kg target typically needs roughly 112–154 g daily for muscle gain, while a protein calculator 60 kg user targets around 96–132 g on the same plan. At the upper end, the answer to how much protein for 80 kg is usually 128–176 g per day. These are only starting points — your exact target depends on age, gender, and activity level, which is exactly what this calculator computes for you in seconds.
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 high protein foods page. 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.
Build My Protein Day: A Full-Day Meal Plan from Your Target
Turning a number into actual meals is the hardest part — so this protein day plan builder does it for you. Hit "Build My Day" and the calculator arranges a complete high protein meal plan for the day across breakfast, lunch, snack, and dinner using real foods from the high protein foods page. Each meal shows exact portions and protein grams, with a running total against your target. Whether you want a vegetarian protein day plan built from tofu, lentils, and chickpeas or a meat-based plan with chicken and salmon, the builder gives you a workable starting point you can swap and adjust.
More Than Just a Daily Protein Intake Calculator
Beyond the headline number, this female protein intake calculator and 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. Pairing a solid protein target with a consistent daily creatine dose is a common way to support muscle growth — use our creatine calculator to find your recommended dose by weight. Want to learn more? Browse our protein intake blog for science-based guides, or contact us any time.
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.
Stay Hydrated
Higher protein intakes are best paired with adequate fluids. Use the calculator’s weight-based hydration estimate rather than a fixed daily liters target.
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?
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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?
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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?
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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?
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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?
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Research recommends 1.6–2.2 g of protein per kilogram of body weight per day to maximize muscle growth [1] — gains plateau at roughly 1.6 g/kg/day. Spread it across 3–6 meals, aiming for roughly 20–40 g per meal to trigger muscle protein synthesis [2]. The protein calculator for muscle gain applies this range and splits your target into meals for you.
How much protein should a woman eat per day?
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A woman's protein needs are calculated the same way as a man's — in grams per kilogram of body weight — because muscle and protein metabolism work the same in both. For an average 60 kg woman, that works out to roughly 48 g per day for basic maintenance (0.8 g/kg), 72–96 g for general activity, and up to 96–132 g for muscle gain or fat loss (1.6–2.2 g/kg). Our protein calculator for women uses your exact weight, age, height, and activity level to give you a personal target instead of a guess.
How much protein a day for 70 kg?
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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?
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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 100 g of protein a day a lot?
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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.
Scientific References
Every protein target, ratio, and guideline on this site is grounded in peer-reviewed research and authoritative position stands. Here are the key sources behind the calculator.
- 1
Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. View study →
Supports the 1.6–2.2 g/kg/day recommendation for muscle gain — gains in fat-free mass plateau at ~1.6 g/kg/day.
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Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. View study →
Supports daily protein of 1.4–2.0 g/kg for exercising adults and 20–40 g per serving (700–3000 mg leucine) to maximize muscle protein synthesis.
- 3
Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543–568. View study →
Supports the ACSM athletic protein range of 1.2–2.0 g/kg/day shown in the guidelines card.
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Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. View study →
Source of the 0.8 g/kg/day RDA baseline and the 10–35% Acceptable Macronutrient Distribution Range for protein.
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Hébuterne X, et al. (via Wolfson et al.) — Leucine threshold and muscle protein synthesis: the 2.5–3.0 g leucine per meal reference for triggering muscle protein synthesis. View study →
Supports the leucine-per-serving threshold referenced in the food database quality ratings.
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Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. View study →
Source of the Mifflin-St Jeor equation used to estimate BMR in the results dashboard.
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Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Sports Med. 2014;44(8):1173–1186. View study →
Supports the higher 1.8–2.2 g/kg/day protein range used for fat loss / cutting goals.
These references are provided for informational purposes and do not constitute medical advice. Individual protein needs vary; consult a registered dietitian or physician for personalized guidance.