Protein Calculator
Estimate a practical daily protein target using your body weight and the main training goal you are working toward right now.
Find a practical protein target
This tool uses body weight and training goal to estimate a daily protein intake range that is realistic for meal planning.
How to think about the number
Protein is easiest to hit when spread across 3 to 5 meals instead of loaded into one or two large meals.
If you train hard, are dieting, or want better recovery, staying toward the upper end of the range is usually more practical.
Result
Suggested daily protein range
Target per kg
g/kg
4-meal split
Why this tool helps
Protein needs vary with training volume, recovery demand, fat-loss phases, and muscle-gain goals. This tool gives a practical target range for everyday planning.
Best use cases
Muscle-gain meal planning
Fat-loss diet setup
Strength and recovery support
How to use it
Step 1
Enter your body weight in kilograms.
Step 2
Pick the goal that best matches your current phase.
Step 3
Use the suggested range to plan your daily intake.
Planning note
Use the result as a starting number, not a final prescription. Real-world adjustments still depend on performance, recovery, appetite, schedule, and consistency over time.
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