A Protein Calculator helps you estimate how much protein you may need each day based on your body weight and activity level. Protein is an essential nutrient that supports muscle repair, growth, and normal body functions.
Protein Calculator
Estimate your daily protein intake and how much protein to aim for per meal.
Your Estimated Protein Intake
This calculator provides general estimates based on body weight and selected activity level. Protein needs vary with age, health, exercise, and individual circumstances. These activity multipliers are approximate, not medical standards. Children and teenagers have different nutritional needs. If you have kidney disease or another condition requiring dietary changes, seek advice from a qualified healthcare professional.
Whether your goal is muscle gain, maintaining muscle, or supporting an active lifestyle, understanding your daily protein intake can help you make informed food choices.
How Does a Protein Calculator Work?
This calculator uses your weight and activity level to estimate a daily protein target in grams. It also divides your daily target into meals to help you plan your protein intake throughout the day.
- Daily Protein Intake: Your estimated total protein target for one day.
- Protein Per Meal: An estimate of how to spread your daily protein across your meals.
- Activity Level: Helps adjust the recommendation according to your usual physical activity.
How to Use the Protein Calculator
- Select your measurement system.
- Enter your current body weight.
- Choose your activity level.
- Enter how many meals you usually eat each day.
- Calculate your estimated daily protein target and protein per meal.
Protein-rich foods include eggs, fish, chicken, beans, lentils, dairy products, tofu, and nuts.
Important: Protein requirements vary with age, health, training, and individual goals. This calculator provides general estimates and is not a substitute for personalized nutrition advice.