Protein Intake Calculator

This tool turns body weight into a daily protein target using the grams-per-kilogram ranges commonly published for different training goals. Enter your weight in kilograms or pounds and pick a goal, or work instead from a calorie total and the share of those calories you want from protein. It returns a daily range, a midpoint target, the grams that land in each meal, and the calories those grams carry. The ranges are general guidance for healthy adults rather than a prescription, and kidney or liver conditions change them.

Calculator Type

Weight Unit

Kilograms Pounds

Multiplies your body weight by a published grams-per-kilogram range for the goal you pick.

Body Weight (kg) *

Goal

These bands are per kilogram of body weight, which is how every one of them is published, whichever unit you picked above. Enter pounds if you like: they are converted, and the kilogram weight used is shown with the answer.

Meals Per Day

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