Protein Calculator

The formula is weight × activity range × goal adjustment

The base is grams of protein per kilogram of body weight. Low activity begins around 0.8–1.0 g/kg, while frequent training moves toward higher ranges. Fat loss and muscle gain adjust that activity range for planning.

• Maintenance: keep the activity range unchanged
• Fat loss: raise the range to help plan satiety and lean-mass support
• Muscle gain: use a higher range when resistance training and recovery are in place

Use the screen from input to result to log

Enter weight, sex setting, age, activity, and goal on the left, then calculate. The right side shows daily grams first, followed by g/kg, per-meal grams, snack/supplement grams, and protein calories. After eating, add grams in today’s log below.

Look at g/kg, not only the daily total

A 90g target means different things for a 110lb person and a 200lb person. The g/kg line keeps the target tied to body size, while the range reminds you that this is a planning window rather than a single exact requirement.

• Mostly seated maintenance: about 0.8–1.0 g/kg
• Moderate activity with fat loss: often around the mid-to-high range
• Very active muscle gain: may approach the upper planning bound

The meal number is a planning handrail

The per-meal figure spreads about 70% of the target across three meals and leaves the rest for snacks or supplements. It is not a rule that every plate must match the number exactly.

Food equivalents are familiar estimates

Chicken breast, eggs, Greek yogurt, and milk give quick scale. Real values vary by brand, cooked weight, draining, fortification, and serving size, so use the nutrition label when you have one.

• Cooked and raw meat weights do not give the same protein per gram.
• Yogurt and milk vary widely by fat level and protein fortification.
• Powders should be read by protein grams per serving, not scoop size alone.

Example: 165lb, moderate activity, muscle gain

A 165lb user is converted to about 75kg. With moderate activity and muscle gain, the model lands near 142g per day, about 33g per meal, with the rest available for a post-workout snack or a meal that was short on protein.

• Input: 165lb · age 28 · moderate activity · muscle gain
• Readout: daily grams → g/kg → per-meal target
• Meal use: protein food at meals plus a small catch-up snack if needed

Age and health can move the number

For age 65+, the tool applies at least 1.0 g/kg, but that is still a general planning rule. Kidney function, dialysis status, liver disease, pregnancy, medications, appetite, and treatment plans can lower or raise the appropriate target.

The log stays in this browser

The intake box is a quick daily tally. It resets by date, does not sync across devices, and should be cleared on shared computers when privacy matters.

Common mistakes to avoid

Protein is one part of the diet, not the whole plan.

• More protein alone does not build muscle without training, calories, and sleep.
• During fat loss, fiber, micronutrients, and total calories still matter.
• The top of the displayed range is not a universal safe upper limit.

Sources and currentness boundary

The explanation reflects common adult nutrition references and sports-nutrition g/kg ranges. The coefficients preserve this calculator’s existing planning model and do not replace hospital nutrition orders or the latest position stand for a specific condition.