Protein Intake Calculator

General fitness targets often range from about 1.2 to 2.2 g/kg, depending on goals and context.

Enter your daily grams-per-kilogram target and the number of meals. The calculator divides the daily protein estimate evenly across those meals.

Yes. Choose a higher grams-per-kilogram target that fits your training and calorie plan, then divide the daily target across meals.

Yes. During a calorie deficit, many people track protein closely to support satiety and training, but the right target depends on health context and goals.

No. Discuss special nutrition needs, kidney disease, pregnancy, or clinical nutrition goals with a qualified professional.

For the Protein Intake Calculator, it uses the Protein target: Daily protein = body weight kg x grams per kg; protein per meal = daily protein / meals. 70 kg at 1.6 g/kg gives 112 g protein per day, or 28 g per meal across four meals.

For the Protein Intake Calculator, enter body weight, grams per kilogram, and meal count. Keep the units consistent with the calculator fields and compare your setup with the worked example on the page.

Protein Intake Calculator is only as accurate as the body weight, grams per kilogram, and meal count entered. It applies the Protein target shown on this page, then rounds for readability. Treat the output as screening guidance rather than a diagnosis.