Protein Calculator

Estimate daily protein targets from body weight, activity level, and goal.

Preparing Protein Calculator

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Input

Enter body weight, choose the activity level and goal, and the calculator will estimate a daily protein target in grams. This tool shows the result instantly without step-by-step output.

Input summary

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How to use Protein Calculator

Provide body weight and activity details, and the calculator will estimate a protein target that fits the selected goal.

What this calculator is for

This calculator is for meal planning, training support, and general nutrition tracking when you want a protein estimate that reflects body size and activity rather than a one-size-fits-all rule.

Tips

If you have kidney disease or another medical condition affecting protein intake, use clinician guidance instead of a general fitness estimate.
Spread protein across meals if you want a target that is easier to follow day to day.
The best protein target still depends on total diet quality, appetite, and training demands.

Method used

This calculator estimates protein from body weight, goal, and activity rather than from one fixed grams-per-kilogram value for everyone.

Protein (g/day) = body weight (kg) × selected multiplier.
Base multipliers by goal are: lose fast 2.0, lose 1.8, maintain 1.4, gain 1.8, gain fast 2.0 g/kg.
Activity adjustment added to the base: sedentary +0.00, light +0.05, moderate +0.10, very active +0.20, extra active +0.30 g/kg.