Calculate daily protein intake in grams from your body weight and activity level, or from daily calories, with a per-meal split and grams per pound.

Uses common g/kg ranges for generally healthy adults. Needs differ with kidney or liver disease or a prescribed diet.

The same g/kg ranges apply to women and men. Pregnancy and breastfeeding use the US RDA values.

Meals per day
Blank means 4. Used only for the per-meal split.

Disclaimer: This tool provides an educational estimate only and is not medical advice. If you have kidney or liver disease, are pregnant/breastfeeding, are under 18, have diabetes, or follow a medically prescribed diet, talk with a clinician or registered dietitian before changing your protein intake.

Protein Intake Formula

This calculator primarily estimates your daily protein target from body weight using a grams-per-kilogram (g/kg) range based on activity level. It can also work from your daily calories and a chosen protein share, or find the body weight that fits a protein target.

P = Wkg × r
Optional calories comparison: Pcal = (Protein% × Calorieskcal) / 4
Optional TDEE estimate (Mifflin–St Jeor): BMR = 10Wkg + 6.25Hcm − 5a + S; TDEE = BMR × m

TDEE estimate source:  Academy of Nutrition and Dietetics: Mifflin–St. Jeor Equations

  • Where P is the daily protein target (grams/day)
  • Wkg is your body weight in kilograms (kg)
  • r is the protein factor in g/kg based on activity level (this calculator uses common ranges from 0.8 to 2.0 g/kg; individual needs vary)
  • Calories option: Protein% is the share of calories you choose (10%–35%), and the calculator uses 4 kcal per gram of protein
  • Optional TDEE estimate: a is age (years), Hcm is height (cm), S = +5 (male) or −161 (female), and m is an activity multiplier

For the calories-based option, you choose the share of calories from protein (10%–35%), and the calculator assumes 4 kcal per gram of protein. This is a rough comparison only; the main estimate is based on grams per kilogram of body weight.

Protein, just like fats and carbs, has its own unique properties that make it important for health. One key role of dietary protein is supplying amino acids needed to repair and build body tissues, including muscle. Resistance training can cause microscopic muscle damage, and recovery and adaptation rely in part on adequate protein intake. Protein can also help with satiety (feeling full), which may support appetite control.

Protein Calculator