About this tool
The Protein Intake Calculator is a free, in-browser tool that recommends how many grams of protein to eat per day based on your body weight and goal, plus a per-meal split. It uses the widely cited g-per-kg ranges: about 0.8–1.0 g/kg for sedentary adults (the RDA baseline), 1.2–1.6 g/kg for generally active people, 1.4–1.6 g/kg for endurance training, 1.6–2.2 g/kg for strength and muscle gain, and 1.8–2.2 g/kg when dieting to preserve muscle.
Enter your weight in kilograms or pounds and pick the goal that matches your training; the tool shows the daily range, its midpoint and how much that is per meal. Everything is calculated locally in your browser.
This tool is informational only — it is not medical advice.
Frequently asked questions
Where do the g/kg ranges come from?
The 0.8 g/kg floor is the adult RDA for basically sedentary people, while the higher ranges reflect sports-nutrition consensus (e.g. ISSN and ACSM positions) of roughly 1.2–2.2 g/kg depending on training load and goals.
Should I use total body weight or lean mass?
These ranges are expressed per kilogram of total body weight; people with very high body fat may prefer to apply the range to an estimated lean or goal weight instead, which yields a lower target.
Why split protein across meals?
Muscle protein synthesis responds best to roughly even doses of 20–40 g per meal, so the per-meal figure simply divides your daily range by the number of meals you eat.
Is this medical advice?
No. The targets are general informational guidelines calculated in your browser; people with kidney disease or other medical conditions should get individual advice from a clinician or dietitian.