Nutrition
Protein Intake Calculator
Estimate your daily protein target based on your body weight and fitness goal.
Quick answer
The Protein Calculator estimates daily protein needs based on body weight and fitness goal. It can also help divide protein across meals, making daily targets easier to plan and follow.
Learn more about this result
How Much Protein Do You Need Per Day?
Learn how body weight, training level, goal and meals per day can affect daily protein targets.
Read guideYour result will appear here
Enter your weight and goal to estimate your protein target.
Calculator guide
How to understand your protein result
How to use this calculator
- 1Choose metric or imperial units.
- 2Enter your body weight.
- 3Select the goal that best matches your training or nutrition plan.
- 4Enter how many meals you eat per day.
- 5Click the calculate button to estimate your daily protein range.
What the result means
Protein results estimate a daily intake range based on body weight and goal. The per-meal target helps divide the total amount across the day, but individual needs can vary by training, diet and health context.
Why protein matters
Protein supports muscle repair, recovery and lean mass. The right amount can vary based on body weight, training and goal.
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