Protein Calculator
Work out a daily protein target for your goal.
- Private
- No sign-up
- Works in your browser
Daily target
143 g
aim for around here
Low end
120 g
1.6 g/kg
High end
165 g
2.2 g/kg
Spread your intake across 4–5 meals of roughly 36 g each for best absorption.
What is the Protein Calculator?
Enter your bodyweight and goal to get a daily protein target in grams, based on common evidence-based ranges per kilogram of bodyweight.
How to use it
- 1Enter your bodyweight and choose kg or lb.
- 2Select your goal.
- 3Read your daily protein target range.
Common uses
- Setting a daily protein goal
- Planning meals around protein
- Supporting muscle gain or fat loss
Please note: General guidance only, not medical or dietary advice. Individual needs vary — consult a professional if unsure.
Frequently asked questions
How much protein do I need?
Common ranges are roughly 1.2–1.6 g per kg for general health and 1.6–2.2 g per kg to build muscle. This tool applies ranges based on your goal.