Protein Target Calculator
Daily protein target by body weight and goal.
Enter your values
Enter the weight in kg.
Choose one of: General health (1.2 g/kg), Fat loss, preserve muscle (2.2 g/kg), Build muscle (1.8 g/kg).
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
- 144 g
- Calories from protein
- 576 kcal
- Per meal (4 meals)
- 36 g
Quick answer
Daily protein needs for active adults range from about 1.6 to 2.2 grams per kilogram of body weight.
protein = weight x g/kg factor
At a glance
| What it does | Daily protein target by body weight and goal. |
|---|---|
| Category | Health |
| Inputs needed | Weight, Goal |
| Main output | Daily protein target |
| Formula | protein = weight x g/kg factor |
| Cost | Free — no sign-up, no download |
How to use the Protein Target Calculator
- 1Enter your current body weight.
- 2Choose the goal that matches your training phase — cutting phases benefit from higher protein to protect lean mass.
- 3Spread intake across 3-5 meals for steady muscle protein synthesis.
Inputs explained
- Weight(kg)
- Enter the weight in kg.
- Goal
- Choose one of: General health (1.2 g/kg), Fat loss, preserve muscle (2.2 g/kg), Build muscle (1.8 g/kg).
Worked example
Using the values the calculator loads with:
Inputs
- Weight80 kg
- GoalBuild muscle (1.8 g/kg)
Results
- Daily protein target144 g
- Calories from protein576 kcal
- Per meal (4 meals)36 g
Frequently asked questions
Can too much protein hurt me?
For healthy individuals, higher protein intakes are generally safe; check with a doctor if you have kidney disease.
Should I use lean mass instead of total weight?
Yes, if you know your body fat percentage — it's slightly more precise for people carrying more fat.
What do I need to enter into the Protein Target Calculator?
Just 2 values: 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 Target Calculator work out the answer?
Daily protein needs for active adults range from about 1.6 to 2.2 grams per kilogram of body weight. It applies the formula protein = weight x g/kg factor and shows the working so you can check each step by hand.
Is the Protein Target 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.