Free Protein Intake Calculator
Know Your Protein Target. Plan Your Meals.
Estimate your daily protein range and see how it could fit across your meals—so you can approach your training nutrition with a clearer plan.
Free to use. No account required.
Daily protein range
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Meal 1
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Meal 2
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Meal 3
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Meal 4
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Your numbers appear after you calculate below.
Protein Intake Calculator
Enter your weight, choose female or male, pick your goal and meal count, and see your estimated range.
Your Protein Estimate
Bodybuilder Models · Protein Intake Calculator
Your daily range and meal example will appear here after you calculate.
How Much Protein Is Enough for Your Training?
Protein advice can feel confusing when every source gives you a different number. Start with a transparent range based on body weight, then see how that range could fit into your usual meals.
Turn a Daily Number Into a Practical Starting Point
01
Your Daily Range
A protein range in grams per day, based on your body weight and goal.
02
Your Example Meal Distribution
One way your range could be divided across the number of meals you usually eat.
03
Your Next Step
Download or print your numbers, then use them to plan meals and review how they fit your routine.
Three Steps to Your Protein Estimate
1
Enter your weight.
In pounds or kilograms, then choose female or male.
2
Choose your goal and meal count.
General fitness or build muscle sets the range; the meal count shapes the example.
3
Review your range and meal example.
Then download or print it, and adjust your plan as you learn what works for you.
See the Method Behind Your Estimate
General fitness: the International Society of Sports Nutrition position stand on protein and exercise (2017) describes an overall daily intake of 1.4–2.0 grams per kilogram of body weight as sufficient for most exercising individuals. The calculator multiplies your weight in kilograms by 1.4 and by 2.0.
Build muscle: a 1.6–2.2 g/kg planning range. It is a practical synthesis of research: a 2018 meta-analysis found no further gains in fat-free mass from resistance training beyond about 1.6 g/kg/day, with uncertainty extending to about 2.2 g/kg/day. That does not mean every person needs the upper end. Protein supports muscle growth alongside consistent resistance training and adequate overall nutrition; it cannot guarantee gains.
For both goals, 1.8 g/kg is an example starting target inside the range, so you have one concrete number to plan meals around. It is not your exact requirement and not a uniquely optimal intake.
Female and male: the same formulas apply to both. Protein targets are primarily scaled to body weight and training goals. Selecting female or male does not automatically change this baseline range. For women: Life stage, including menopause, and individual training and nutrition needs may affect how this range is applied. This calculator does not automatically adjust intake for menstrual-cycle phase.
If you carry substantial excess body fat or have an unusually high body weight, a calculation based on total body weight may overestimate an appropriate intake. Individualized guidance may be more useful.
The meal example simply divides each daily figure by the number of meals you chose. Protein calories are the example target × 4 kcal per gram.
These sources support the broad ranges. They do not validate an exact personalized target or guarantee any outcome, and this calculator does not measure your individual requirement.
Sources
- Jäger R, Kerksick CM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017. PubMed
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018. PubMed
- Sims ST, Kerksick CM, Smith-Ryan AE, et al. International Society of Sports Nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023. PubMed
Worked example — not a universal recommendation
A person weighing 75 kg (the result is the same for female and male):
- General fitness: 75 × 1.4 to 75 × 2.0 = 105–150 g/day
- Build muscle: 75 × 1.6 to 75 × 2.2 = 120–165 g/day
- Example starting target: 75 × 1.8 = 135 g/day
- Build muscle across four meals: ≈ 30–41 g per meal
- Example target per meal: ≈ 34 g
- Calories from 135 g protein: 135 × 4 = 540 kcal
Who This Calculator Is For
A good fit
Generally healthy adults who exercise and want a starting estimate of daily protein and how to spread it across their meals.
Needs more tailored guidance
- Pregnancy or breastfeeding.
- Medical conditions with specific nutrition needs.
- Eating disorder treatment or recovery.
- Competition preparation.
A registered dietitian or your healthcare team can set an intake around your circumstances.
Protein Intake Calculator FAQ
How much protein should I eat per day?
- For general fitness, this calculator shows 1.4–2.0 g per kg of body weight per day, the range described as sufficient for most exercising individuals. For building muscle, it uses a 1.6–2.2 g/kg planning range. Both are starting ranges, not measured requirements; your needs can vary with training, age, energy intake, body composition, and health.
Does this calculator work for men and women?
- Yes. You can choose female or male, and the same formulas apply to both. Protein targets are primarily scaled to body weight and training goals, so selecting female or male does not automatically change the baseline range. For women, life stage (including menopause) and individual needs may affect how the range is applied; the calculator does not adjust for menstrual-cycle phase.
Why does the calculator show a range?
- Protein needs differ between people and situations, and the published guidance is a range rather than a single number. The example planning target gives you one figure to plan around without claiming it is exact.
Why is the build-muscle range higher?
- Research on resistance training suggests gains in muscle mass level off at around 1.6 g/kg/day for many people, with some uncertainty up to about 2.2 g/kg/day. The 1.6–2.2 g/kg range reflects that. It is a practical planning range, not proof that every person needs the upper end, and protein supports muscle growth only alongside consistent training and adequate overall nutrition.
Do I need protein powder?
- Protein powder is optional. Protein can come from foods, supplements, or a combination that fits your preferences and needs.
Do I have to eat a specific number of meals?
- No. The meal table is an example only. Your total daily intake and an eating pattern you can sustain matter more than a set meal count.
Is more protein always better?
- Not necessarily. Going higher is not automatically better, and this calculator is not a reason for everyone to increase their intake. If you carry substantial excess body fat or have an unusually high body weight, a calculation based on total weight may overestimate an appropriate intake, so individualized guidance may be more useful.
Can I use this during fat loss?
- You can use it as a starting range. The position stand notes that some resistance-trained people eating in a calorie deficit may benefit from higher intakes, so if you are dieting aggressively or preparing for a competition, individualized guidance is the better route. The calculator does not raise the range automatically.
Is my information saved?
- No. The calculation happens in your browser. Your weight, sex, goal and other choices are not sent, saved, or included in analytics.
Make Your Next Meal Easier to Plan.
Get your estimated protein range and an example of how to divide it across your day.
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