Protein Target Calculator

About this calculator

This calculator turns your body weight and goal into a sensible daily protein range — and a rough per-meal target to spread it across the day. It deliberately gives a range rather than a single number, because protein needs sit on a band that shifts with your goal, training load, and whether you are losing fat or building muscle. Use it to set a starting point, then adjust to how you feel and perform.

How to read your results

The headline figure is the midpoint of your daily range in grams — a reasonable everyday target. The subline shows the full low-to-high band: anywhere inside it is fine, with the higher end suiting harder training or a calorie deficit. The "per meal" stat divides the midpoint evenly across your chosen number of meals so you know roughly how much protein to build each plate around. The figures are guidance, not a prescription.

Worked example

An 80 kg person aiming for fat loss (1.6–2.2 g/kg), eating 4 meals a day.

Low: 80 × 1.6 = 128 g. High: 80 × 2.2 = 176 g. The midpoint headline is (128 + 176) ÷ 2 = 152 g per day, which across 4 meals is about 38 g of protein per meal. Aim anywhere between 128 and 176 g, leaning higher on harder training days.

Frequently asked questions

Why does it give a range instead of one exact number?

There is no single correct protein intake — research reports bands, not points. For most goals an extra 10–20 g a day makes little difference, so a range avoids false precision. Pick a target inside the band that fits your appetite and training, and treat the midpoint as a convenient default.

Should I use the higher or lower end of the range?

Lean toward the higher end when you are training hard, lifting to build muscle, or eating in a calorie deficit, since more protein helps preserve lean mass and supports recovery. The lower end is fine for lighter activity or general maintenance. Total daily intake matters far more than hitting an exact number at any one meal.

Where do these g/kg figures come from?

They reflect mainstream sports-nutrition guidance — the ISSN position stand on protein and exercise, ACSM recommendations, and the Dietary Reference Intake, whose RDA baseline is about 0.8 g/kg for general health. Athletic and fat-loss ranges are higher (commonly 1.6–2.2 g/kg) because activity and energy deficits raise protein needs.

Is this calculator safe for everyone?

It is a general guide for healthy adults, not medical advice. People with kidney disease, those following a clinically prescribed diet, and anyone who is pregnant or managing a medical condition should not rely on it and should consult a doctor or registered dietitian before changing their protein intake.

How it's calculated

Daily protein is estimated as a range of grams per kilogram of body weight, then scaled by your weight. Weight in pounds is first converted to kilograms (1 lb = 0.45359237 kg). The per-goal g/kg ranges follow widely-cited sports-nutrition guidance: general health 0.8–1.0 g/kg (the ~0.8 g/kg RDA baseline), fat loss 1.6–2.2 g/kg (higher to help preserve lean mass in a deficit), muscle gain 1.6–2.2 g/kg, endurance 1.2–1.6 g/kg, and strength 1.6–2.0 g/kg. Low and high grams are each rounded to whole numbers, the midpoint is their average, and the per-meal figure is the midpoint divided by your number of meals. Sources: the International Society of Sports Nutrition position stand on protein and exercise, and the U.S. Dietary Guidelines / Dietary Reference Intakes.