Protein Intake Calculator — Daily Targets by Goal and Training

The Protein Intake Calculator is designed to give you a daily target that makes sense for your current goal. It accepts metric or imperial units, and it can use either total body weight or lean mass. If you enter body fat percentage, the tool estimates lean mass and bases the calculation on that number; this keeps targets reasonable for a wide range of body types. If you leave body fat blank, it uses total weight, which is still a reliable, globally understood approach for quick planning.

Here’s the idea. Protein needs rise with hard training, calorie deficits, and muscle-building phases. During fat loss, higher protein helps maintain lean mass and control hunger. During muscle gain, a solid intake supports recovery and growth but doesn’t need to be extreme. On maintenance days, moderate protein keeps meals satisfying without crowding out carbs and fats. The calculator combines goal and training volume to pick a sensible grams-per-kilogram point within a proven range. Then it converts to grams per day and shows grams per meal based on your preferred number of meals.

• Fat loss typically lands between about 1.8 and 2.4 g/kg per day (or comparable per lb), leaning higher with heavier training.
• Maintenance often sits around 1.2 to 1.8 g/kg per day, enough for recovery without overshooting calories.
• Muscle gain commonly uses 1.6 to 2.2 g/kg per day, depending on how often and how hard you train.

Meal distribution is intentionally simple. Once you pick three to six meals per day, the tool divides your daily total evenly and displays the grams per meal. Equal splits work for most people, especially when spaced across the day. If you train, placing one meal in the hour or two after exercise is practical. You can also adjust portion sizes by a small amount around training if you prefer, while keeping the overall daily total the same. Because the output is in grams, it’s easy to translate into foods you enjoy: dairy, eggs, fish, lean meats, tofu, tempeh, seitan, and legumes can all contribute to the target.

Numbers are rounded to friendly increments so the plan feels achievable. Think of them as a guide, not a rigid rule. If appetite is low on rest days, being slightly below the number is fine as long as the weekly average stays close. If you have medical conditions, are pregnant, or follow a therapeutic diet, talk with a clinician or registered dietitian for personalized advice. This page is educational and not a medical device.

Common pitfalls are easy to avoid. First, don’t chase extreme protein targets at the expense of total calories or other nutrients. For example, endurance work still needs carbohydrates, and overall energy balance matters for body composition. Second, remember hydration and fiber, especially when you increase solid protein foods. Third, allow time: body changes follow weeks and months of consistent habits. The Protein Intake Calculator helps you set a clear starting point so you can focus on groceries, cooking, and training patterns that fit your life.

The calculation picks a grams-per-kilogram value based on goal and training volume, within these typical ranges: fat loss 1.8–2.4 g/kg, maintenance 1.2–1.8 g/kg, and muscle gain 1.6–2.2 g/kg. Training volume slides the target from the low end (no training) toward the high end (heavy training). If you provide body fat, the tool multiplies that grams-per-kilogram value by estimated lean mass (weight × (1 − body fat%)), otherwise it multiplies by total body weight. Finally, it rounds to clean numbers and divides evenly by your chosen meals to show grams per meal.