Protein Intake Calculator
Protein numbers for muscle, health, or weight loss.
Protein Intake Calculator
Protein (g) = Weight (kg) x Grams per kg
Calculated instantly
Embed this calculator
Put this calculator on your own site with the snippet below. The frame contains the tool only, reports its own height, and carries a visible link back to the full page. Embedding is free; keep the attribution link as it is, and do not wrap the frame in a way that hides it.
Preparing the embed code for this page...
What This Calculator Does
The Protein Intake Calculator sets a daily protein target scaled to your body weight and goal. Whether you train for muscle, manage weight, or simply want balanced nutrition, the number removes the guesswork.
How It Works
Research-backed guidelines recommend 0.8 g of protein per kilogram for general health, 1.2-1.6 g during weight loss, and 1.6-2.2 g for muscle building. The tool multiplies your weight by the chosen rate and reports calories too.
Example
A 70 kg athlete targeting 1.6 g/kg needs 112 grams of protein daily, supplying about 448 calories from protein.
Formula
Protein (g) = Weight (kg) × g/kgkcal = Protein (g) × 4Protein provides 4 calories per gram.
Reading the Results
Daily Protein Target
Grams of protein to eat each day, scaled to your body weight and the rate matched to your goal.
Approx. Protein Calories
How many of your daily calories come from that protein target, useful when balancing macros.
Frequently Asked Questions
How much protein do I need to build muscle?
Aim for 1.6-2.2 grams per kilogram of body weight per day, combined with consistent resistance training.
How much protein for weight loss?
Higher protein, around 1.2-1.6 g/kg, preserves muscle and increases satiety while you cut calories.
Can I get too much protein?
Very high intakes are usually safe for healthy kidneys but unnecessary. Spread intake across meals for better use by the body.