Protein Calculator Guide: Calculate Daily Protein Needs for Fitness Goals
A protein calculator estimates your daily protein target from body weight, activity, and goal. Targets are expressed in grams per kilogram (g/kg) (and pounds for convenience).
What is Protein Calculator?
The protein calculator helps active people, weight-loss planners, and athletes pick evidence-based ranges to support maintenance, fat loss, or muscle gain. It suggests meal-level splits to make the target practical.
How to Use the Protein Calculator
- Enter body weight (kg or lb).
- Select activity (sedentary, moderate, intense) and goal (maintain, lose fat, gain muscle).
- Calculate a range and a midpoint in grams/day.
- Split across meals (e.g., 3-5 meals) to get per-meal targets.
- Adjust for plant-based diets or higher age by leaning toward the upper end.
Formulas & Methods
- Daily protein:
Protein (g) = weight_kg * target_g_per_kg. - Guideline ranges (illustrative):
- Maintain:
1.2-1.6 g/kg - Fat loss (preserve muscle):
1.6-2.2 g/kg - Muscle gain with training:
1.6-2.2 g/kg
- Maintain:
- Per-meal: divide daily grams by number of meals to estimate 20-40 g windows.
Assumptions & limitations
- Ranges assume healthy adults; clinical conditions require individualized advice.
- Resistance training, energy balance, and sleep dramatically affect outcomes.
- Higher needs during heavy training, calorie deficits, or older age.
Examples
Example A — Maintain
75 kg, moderate activity, target 1.4 g/kg → 105 g/day.
Across 4 meals -> ~26 g/meal.
Example B — Fat loss preserve muscle
90 kg, moderate deficit, target 2.0 g/kg → 180 g/day.
5 meals -> 36 g/meal.
| Goal | Range (g/kg) | 70 kg | 90 kg | |---|---|---:|---:| | Maintain | 1.2-1.6 | 84-112 | 108-144 | | Fat loss | 1.6-2.2 | 112-154 | 144-198 | | Gain muscle | 1.6-2.2 | 112-154 | 144-198 |
Pro Tips & Best Practices
- Prioritize whole-food sources (dairy, eggs, meat/fish, legumes, tofu, seitan).
- Include 25-40 g protein within 2 hours after resistance training.
- Combine proteins with fiber and healthy fats for satiety during fat loss.
- Track total calories; protein works within overall energy balance.
- Reassess targets as body weight and training volume change.
Related Calculators
FAQ
Q: How much protein do I need per day?
A: General guidance ranges from 1.2 to 2.2 g/kg body weight depending on activity and goals.
Q: Do goals change the target?
A: Yes—maintenance ~1.2-1.6 g/kg; fat loss while preserving muscle ~1.6-2.2 g/kg; muscle gain ~1.6-2.2 g/kg with resistance training.
Q: How should I distribute protein?
A: Spread across 3-5 meals with 20-40 g high-quality protein each, depending on body size.
Q: What about plant-based diets?
A: Aim for variety and sufficient total; consider higher end of the range to account for digestibility.
Q: Is there a safety limit?
A: Healthy adults tolerate higher intakes when kidneys are normal; stay hydrated and consult a professional if you have medical conditions.
Health note: Informational only; not medical advice.
Call to Action
Enter your weight, activity, and goal to get a daily protein target—then plan meals to hit it consistently.