Fitness & Health
Protein Intake Calculator
Estimate daily protein needs and per-meal targets.
Inputs
Adjust the assumptions to match your scenario. Results update instantly.
Results
Primary outputs and comparison insights are built from the current inputs.
Daily protein
135
Total daily protein target in grams.
Protein per meal
33.75
Average protein target for each meal across the day.
Weekly protein
945
Total protein target across a full seven-day week.
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How this Protein Intake Calculator works
The Protein Intake Calculator helps you set a daily protein target from body weight and then split that target across meals for easier planning. Enter body weight, protein target, and meals per day to estimate daily protein, protein per meal, and weekly protein. The calculator updates instantly and adds a comparison table plus chart so you can test the sensitivity of the result before you use it in a decision.
Quick guide
Jump to the section you need, then return to the protein intake calculator.
Inputs
- Body weight in kilograms used as the base for protein planning.
- Daily protein target in grams per kilogram of body weight.
- Number of meals used to spread total protein across the day.
Outputs
- Total daily protein target in grams.
- Average protein target for each meal across the day.
- Total protein target across a full seven-day week.
Assumptions
- Body weight is entered in kilograms and used directly in the formula.
- Protein is spread evenly across the selected number of meals.
Tips
- Use a conservative target if your training volume is low.
- Per-meal planning is often easier than chasing the full daily total late in the day.
Protein Intake Calculator formula guide
Use these protein intake calculator formulas to audit the output or explain it to someone else.
2 formulas
Protein Intake Calculator examples
Review a ready-made protein intake calculator scenario, copy it, then tweak inputs to match your case.
Example
Strength training target
Inputs
- Example input Body weight: 82
- Example input Protein target: 2
- Example input Meals per day: 4
Outputs
- Example result Daily protein: 164
- Example result Protein per meal: 41
- Example result Weekly protein: 1,148
A body-weight target gives you a fast daily anchor, but food quality and total calories still matter for real outcomes.
Protein target by grams per kilogram
| Protein target | Daily protein | Protein per meal |
|---|---|---|
| 1.4 | 105 | 26.25 |
| 1.6 | 120 | 30 |
| 1.8 | 135 | 33.75 |
| 2 | 150 | 37.5 |
| 2.2 | 165 | 41.25 |
Protein targets vary by goal, age, and training load, so use this as a planning baseline rather than a medical prescription.
Daily protein by target level
Focus point
1.4
105
Position
#1 of 5
Original order
Share of total
15.56%
Total: 675
Protein targets vary by goal, age, and training load, so use this as a planning baseline rather than a medical prescription.
References
- Sports nutrition protein intake guidelines
- Diet planning using body-weight-based protein targets
Learn more
Guides connected to the protein intake calculator
Use these short guides when you want the decision framework behind the numbers, not just the raw output.
Category guide
Fitness & Health Calculator Guide
Use body, nutrition, and training calculators as planning tools rather than diagnoses, and focus on trends instead of one-off numbers.
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FAQ
Protein Intake Calculator FAQ
What does the Protein Intake Calculator do?
The Protein Intake Calculator helps you set a daily protein target from body weight and then split that target across meals for easier planning. Enter body weight, protein target, and meals per day to estimate daily protein, protein per meal, and weekly protein. The calculator updates instantly and adds a comparison table plus chart so you can test the sensitivity of the result before you use it in a decision. It is part of our fitness & health toolkit.
What inputs do I need?
Typical inputs include Body weight in kilograms used as the base for protein planning., Daily protein target in grams per kilogram of body weight., Number of meals used to spread total protein across the day..
How are the results calculated?
We follow the formulas and assumptions outlined in the "How this calculator works" section. You will see outputs like Total daily protein target in grams., Average protein target for each meal across the day., Total protein target across a full seven-day week..
Can I share or download the results?
Use the Copy link or Print buttons to share your results. If a table or chart appears, you can download the data as CSV.
Is my data stored?
No. Calculations run in your browser and we do not store your inputs.
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