Protein Calculator

Estimate daily protein intake from body weight and activity level. Free online calculator with formulas and step-by-step solutions.

Key formula

protein target = body weight x grams per kilogram

About this tool

Protein planning becomes much easier when it is linked to body weight and goal rather than random intake advice. This calculator helps users understand that different training or health contexts often justify different grams-per-kilogram targets.

How to use this calculator

1. Enter realistic personal values and double-check the chosen unit system before calculating.
2. Use the result as a planning estimate, not as a diagnosis or guaranteed outcome.
3. Compare the output with your goal, context, and any relevant professional guidance.
4. Review the steps to understand how the estimate was produced from your inputs.