Protein intake calculator
Enter your body weight in kilograms and pick a goal. The calculator shows a daily protein range in grams, how that splits across four meals, and the grams-per-kilogram it used.
Use it to see how much protein a day suits your weight and goal, in a practical range.
Daily protein
128–176 g
- Per meal (×4)
- 32–44 g
- Grams per kg
- 1.6–2.2
The result updates as you choose. The headline is the daily range; the per-meal figure helps spread protein evenly through the day.
How does it work?
Ranges are general guidance: maintenance 0.8–1.2, muscle gain 1.6–2.2, fat loss 1.6–2.0 g/kg. Per-meal figures split the daily total across four meals. Adjust for your own needs and any medical advice.
Daily protein formula
- P
- Daily protein in grams.
- m
- Body weight in kilograms.
- g
- Grams of protein per kilogram, set by the goal.
At 80 kg with a muscle-building goal (1.6–2.2 g/kg), the range is 128–176 g of protein a day, about 32–44 g per meal across four meals.
Method & sources
Body weight is entered in kilograms. The goal sets the grams-per-kg range: maintenance 0.8–1.2, muscle 1.6–2.2, fat loss 1.6–2.0. Per-meal figures split the daily total across four meals.
Sources
Where this method comes from — use these references to understand the formula, assumptions, and limits.
- Dietary protein and human health — World Health Organization, verified 2026-06-10
How we calculate
- Body weight is entered in kilograms.
- The goal sets the grams-per-kg range: maintenance 0.8–1.2, muscle 1.6–2.2, fat loss 1.6–2.0.
- Per-meal figures split the daily total across four meals.
- This is general guidance, not medical or dietetic advice.
Rounding
Protein is shown as whole grams. The calculation uses full precision.
What this calculator does
Protein needs scale with body weight and goal. This calculator multiplies your weight by a grams-per-kilogram range chosen for your goal, giving a sensible daily target rather than a single rigid number, then splits it across four meals.
How to use it
- Enter your body weight in kilograms.
- Pick a goal: maintenance, building muscle, or losing fat.
- Read the daily protein range in grams.
- Use the per-meal figure to plan your meals.
A worked example
At 80 kg aiming to build muscle (1.6–2.2 g/kg), the daily range is 128–176 g of protein — roughly 32–44 g across each of four meals.
Choosing a goal
Maintenance uses a lower range for general health. Building muscle uses more to support training. Losing fat keeps protein high to protect muscle in a calorie deficit. Active people sit toward the top of each range.
Common mistakes
- Entering weight in pounds instead of kilograms.
- Aiming only for the bottom of the range when training hard.
- Treating one big serving as enough — spreading protein out is better.
When it's useful
Planning meals, setting a daily protein goal, or checking whether your current intake matches your training and body-composition goals.
FAQ
- How is daily protein calculated?
- Your body weight in kilograms is multiplied by a grams-per-kilogram range set by your goal, giving a low and high daily figure.
- Which goal should I pick?
- Maintenance for general health, build muscle when training to grow, and lose fat to keep protein high while in a calorie deficit.
- Why a range instead of one number?
- Protein needs vary with activity, age, and diet. A range gives a safe target; more active people aim toward the top.
- Why split it across meals?
- Spreading protein through the day supports muscle better than one large serving. Four meals is a simple, practical split.
- Is this medical advice?
- No. It is general guidance. For medical conditions, pregnancy, or kidney concerns, follow a doctor or dietitian.
- Can I share a calculation?
- Yes. Use Share to copy a link that reopens the calculator with the same weight and goal.
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