Protein Intake Calculator
Estimate a daily protein target (grams/day) from your weight and goal. Informational only.
Informational only (not medical advice). Protein needs vary by individual and medical conditions. Privacy: runs locally in your browser. No inputs are stored or sent to a server.
How it works
This tool estimates daily protein using a body-weight guideline: protein (g/day) = body weight (kg) × target (g/kg/day). If you enter pounds, it converts to kilograms using 1 lb = 0.45359237 kg.
Presets in this tool use a range (min–max) to reflect individual variability:
- General / maintenance: 0.8–1.2 g/kg/day
- Fat loss: 1.6–2.2 g/kg/day
- Muscle gain / strength: 1.6–2.2 g/kg/day
- Endurance: 1.2–1.7 g/kg/day
Examples
- 70 kg, general → about 56–84 g/day
- 70 kg, fat loss → about 112–154 g/day
- 150 lb (≈ 68.0 kg), endurance → about 82–116 g/day
FAQ
- What does this protein intake calculator do?
It estimates a daily protein target in grams using a body-weight guideline (g/kg) based on your goal and activity. It’s a starting point, not medical advice.
- Which guideline does it use?
It uses a grams-per-kilogram range by goal (maintenance, fat loss, muscle gain, endurance). You can also choose a custom g/kg value.
- Can I enter my weight in pounds?
Yes. The calculator converts lb to kg internally (1 lb = 0.45359237 kg).
- Why does it show a range?
Protein needs vary by training volume, body composition, age, and diet. A range is more realistic than a single number for most people.
- Is my data stored?
No. All calculations run locally in your browser. Inputs are not sent to a server.