Protein Intake Calculator
Daily protein target based on weight and training.
Enter your values
Enter the body weight in lb.
Choose one of: General health, Active lifestyle, Build muscle, Cutting / fat loss.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Daily protein target
- 136 g
- Per meal across 4 meals
- 34 g
- Calories from protein
- 544 kcal
- Rate used
- 0.8 g per lb of body weight
Quick answer
Most adults need 0.36 g of protein per pound; strength athletes and those in a deficit benefit from 0.7–1.0 g per pound.
At a glance
| What it does | Daily protein target based on weight and training. |
|---|---|
| Category | Health |
| Inputs needed | Body weight, Goal |
| Main output | Daily protein target |
| Cost | Free — no sign-up, no download |
How to use the Protein Intake Calculator
- 1Enter your body weight.
- 2Choose the goal that fits your training.
- 3Read the daily and per-meal targets.
Inputs explained
- Body weight(lb)
- Enter the body weight in lb.
- Goal
- Choose one of: General health, Active lifestyle, Build muscle, Cutting / fat loss.
Worked example
Using the values the calculator loads with:
Inputs
- Body weight170 lb
- GoalBuild muscle
Results
- Daily protein target136 g
- Per meal across 4 meals34 g
- Calories from protein544 kcal
- Rate used0.8 g per lb of body weight
Frequently asked questions
Can you eat too much protein?
Healthy kidneys handle high intakes fine, but beyond about 1 g per pound there is no measured extra muscle benefit.
Does timing matter?
Total daily protein matters most. Spreading it across three to five meals of 25–40 g each slightly improves muscle synthesis.
What do I need to enter into the Protein Intake Calculator?
Just 2 values: body weight, goal. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Protein Intake Calculator work out the answer?
Most adults need 0.36 g of protein per pound; strength athletes and those in a deficit benefit from 0.7–1.0 g per pound. The working is shown step by step so you can verify the result by hand.
Is the Protein Intake Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.