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Protein Calculator

Work out how much protein you need each day for your goal.

Optional. Fill it in to base the target on lean mass.

Protein per day

0 g

Per meal

0 g

Per kg of body weight

0 g

Share of daily calories

0%

Calories (BMR)

0

Calories (maintenance)

0

Calories for your goal

0

These are general guidelines from sports nutrition research, not medical advice. Protein needs rise with training but fall with age, and people with kidney conditions should follow medical advice rather than a calculator. Most people do better hitting a range consistently than chasing an exact figure.

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What Is Protein Calculator?

The Protein Calculator works out a daily protein target for fat loss, maintenance, or building muscle, using the Mifflin-St Jeor equation for calories and a per-kilogram target that shifts when you enter a body fat percentage.

Who Uses the Protein Calculator?

People use it to set a protein target and to see how that target changes between a cutting phase and a lean bulk, rather than guessing at a number from a forum.

How to Use the Protein Calculator

  1. Enter your weight, height, age, and sex.
  2. Choose your activity level and goal.
  3. Optionally add a body fat percentage.
  4. Read the daily total, per meal, and calories.

Why Choose Our Protein Calculator?

  • Uses lean mass when body fat is known
  • Fat loss, maintenance, and muscle targets
  • Shows the calorie context, not protein alone

Try the Protein Calculator above — it is free, fast, and works on any device. Bookmark this page to return whenever you need it.