Helpful Toolbox

Protein Intake Calculator

Enter your weight and pick a goal to see how many grams of protein to aim for each day.

📖 How it works & FAQ

How much protein do you actually need?

Protein needs scale with your body weight and how hard you push it. A common baseline is roughly 0.8 grams per kilogram of body weight for a sedentary adult — enough to prevent deficiency, but not much more. Once you are regularly active, that climbs toward 1.2 g/kg, and people building muscle or dieting to keep lean mass often aim for 1.6 to 2.2 g/kg. This calculator multiplies your weight in kilograms by the factor you choose and shows the result in grams, so you always work from your own number instead of a generic "eat more protein" slogan.

Why weight in kilograms matters

The factors above are defined per kilogram, so if you enter pounds the tool converts them for you (1 lb = 0.4536 kg) before doing the math. It also splits your daily total across three meals, which makes the target feel practical: hitting one big protein bomb is harder than spreading it out. These are general estimates, not medical or professional dietary advice — check with a doctor or dietitian for kidney conditions, pregnancy, or a specific medical plan.

How to use it

  1. Enter your body weight and choose kilograms or pounds.
  2. Pick the activity or goal that best matches your training week.
  3. Read your daily protein target in grams — it updates instantly.
  4. Use the per-meal figure to plan portions across the day.

FAQ

Which goal should I pick?
Choose "sedentary" for a mostly desk-bound week, "active" if you exercise several times a week, and "building muscle" if you lift or are dieting and want to protect lean mass.
Why does building show a range?
Research supports anywhere from 1.6 to 2.2 g/kg for muscle gain, so we show both ends and split the midpoint across meals. Aim for the higher end when cutting calories.
Is more protein always better?
Past roughly 2.2 g/kg there is little added benefit for most people, and total calories still matter. This is a starting estimate, not a maximum.
Does the tool store my data?
No. Everything runs in your browser and nothing is sent anywhere or saved.