Fitness & Health

Protein Intake Calculator

Estimate daily protein needs and per-meal targets.

Inputs

Adjust the assumptions to match your scenario. Results update instantly.

Body weightBody weight in kilograms used as the base for protein planning.Protein targetDaily protein target in grams per kilogram of body weight.Meals per dayNumber of meals used to spread total protein across the day.

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.

How this 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 straight to the section you need, then return to the calculator.

Inputs Outputs Assumptions Tips Formulas Examples Reference table Visual breakdown References

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.

Formula guide

Use these formulas to audit the output or explain it to someone else.

2 formulas

Daily Protein = Body Weight × Grams per Kilogram

Protein per Meal = Daily Protein ÷ Meals per Day

Usage examples

Review a ready-made scenario, copy it, then tweak inputs to match your case.

Example

3 inputs3 outputs

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

5 of 5 rows

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

Highest: 2.2 (165)Lowest: 1.4 (105)

Sort

Protein targetDaily protein

Focus point

1.4

105

Position

#1 of 5

Original order

Share of total

15.56%

Total: 675

PositiveNegative

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

FAQ

Common questions

What does the Protein Intake Calculator do?

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..