Protein Intake Calculator

Use this protein intake calculator for an approximate adult fitness calculation. Choose US units for pounds, inches or yards, or switch to metric. Results are estimates, not medical or training prescriptions.

Your Numbers

Goal / Activity Level

Body Weightkg

Meals per Daymeals

Results

Daily Protein Target—

Protein per Meal—

Calories from Protein—

Input check—

Results update live as you type. Estimates only — not financial, tax, or investment advice.

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The Formula

Daily Protein (g) = Body Weight (kg) × Protein Factor (0.8 → 2.2 g/kg by goal)

Understanding the Protein Intake Calculator

Worked example: At 80 kg (176.4 lb) and a selected 1.6 g/kg multiplier, the calculation gives 128 g/day or 32 g across four meals.

The selected multiplier is an assumption, not an individualized prescription. Protein needs vary with health and activity; macro outputs remain grams in either unit system.

Frequently Asked Questions

How is the result calculated?

Daily Protein (g) = Body Weight (kg) × Protein Factor (0.8 → 2.2 g/kg by goal)

What should I know about this estimate?

The selected multiplier is an assumption, not an individualized prescription. Protein needs vary with health and activity; macro outputs remain grams in either unit system.