Use this as a planning estimate
These calculator results are designed to give you a practical starting point. They work best when you adjust from real progress rather than treating one number as exact.
Beginner-friendly tools
Protein Intake Calculator
Estimate a daily protein target based on your body weight and goal, with simple presets for general health, activity, muscle gain, and fat loss.
Enter your details
Your results will appear here
Enter your weight, choose a goal, and click Calculate protein target to see your estimate.
What your result means
This calculator estimates a practical daily protein target based on your body weight and the goal you choose.
Protein targets are more useful when they are linked to body weight rather than using one fixed grams-per-day number for everyone.
Why your result is shown as a range
There is not one perfect protein number for every person. A practical range gives you room to stay consistent without chasing an exact figure.
The suggested target gives you a simple midpoint to start from, and the meal split helps turn the number into something easier to use.
Worked example
Example inputs
- Weight: 70 kg
- Goal: Build muscle
Example outputs
- Suggested protein target: 112 g/day
- Practical range: 112 to 140 g/day
- Across 3 meals: 37 g/meal
This example shows how the calculator uses body weight and goal to create a suggested protein target and a practical working range.
Common mistakes
- Thinking more protein is always better.
- Treating one number as exact instead of using a practical range.
- Assuming supplements are required to hit your target.
Related tools and guides
Turn this into macro targetsMacro Calculator
Turn your calorie target into full macro targets.
TDEE Calculator
Estimate your maintenance calories before building a nutrition plan.
Calorie Deficit Calculator
Set a fat-loss calorie target before checking your protein needs.
Macros Explained Simply
Read a plain-English guide to protein, carbs, and fat.
Free starter path
Want a simpler beginner route?
Open the Free Fat-Loss Starter Pack for a step-by-step path through calories, macros, protein, hydration, and realistic goal planning.
Disclaimer
This calculator gives a general estimate for educational use and is not medical advice.