Protein calculator.
Estimate daily protein and per-meal amounts.
Your daily protein range
A practical range based on your body weight and selected focus.
Split across how many meals?
An equal split is a planning reference; meals do not need to match.
These ranges describe common sports-nutrition planning approaches for healthy adults. Individual needs differ; kidney disease and other medical conditions need individualized advice.
From grams per kilogram to meals
Choose a reference range from body weight and training context rather than relying only on a calorie percentage. Results show grams per day and can be divided across three, four or five meals. Equal portions are a planning convenience; meals do not have to match.
For example, 120 g of protein per day works out to 40 g across three meals or 30 g across four. Those are grams of the nutrient, not the total weight of meat, beans or another food. Use nutrition labels to translate nutrients into food amounts.
Research in exercising adults does not apply equally to everyone. Kidney disease and other clinical needs require individual guidance. Return to the daily calorie calculator to place protein in a wider energy plan, or review the full reference rules on our methods page.
Methods & references
An informational tool; no medical review is claimed. Activity factors and caution thresholds are product planning conventions. Citations do not imply endorsement.
Use the estimate as a starting point.
Track weight and intake under consistent conditions for a few weeks. Adjust the estimate to match your longer-term trend.
Keep your plan connected.
Use the same details across your nutrition tools.
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Find your daily calorie needs.
Explore toolCalorie deficit
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Understand your resting energy.
Explore toolBMI calculator
Calculate adult BMI and reference ranges.
Explore toolProgress journal
Track body weight and calorie intake.
Explore toolFind your baseline
Enter your details and choose the activity level that looks like an ordinary week.
Choose a direction
Maintain, lose, or gain. Use a manageable change rather than chasing the lowest number.
Check the bigger picture
Track consistent observations over a few weeks. Adjust as your needs change.
How the calculator works
Equations, assumptions and limitations.
How is this protein range calculated?
Your weight in kilograms is multiplied by the range for your selected focus. Everyday activity uses 1.2–1.6 g/kg, strength training 1.4–2.0 g/kg, and the fat-loss planning option 1.6–2.2 g/kg. These are planning ranges, not personalized prescriptions.
What does the per-meal number mean?
Choose 3, 4 or 5 meals to divide the current daily range equally. Changing the focus and then choosing a meal count updates the whole estimate. Actual meals do not need to be identical.
Will changing language reset my focus?
Your weight, units and selected focus follow you within this browser tab. Close the tab to clear its temporary working information.
Where is my information stored?
Calculations run in your browser. This tab temporarily keeps your working details when switching tools or languages; closing it clears them. Remember my details saves a persistent profile only if you choose it. Journal entries stay in local browser storage. Sharing puts your chosen inputs into the link, where anyone with it can read them.