Protein Intake Calculator
Calculate your daily protein requirements based on body weight and fitness goals
Your Information
Your Protein Needs
Grams per Kilogram
1.6 g/kg
Total Daily Protein
120 grams
Per Meal (4 meals)
30 grams
Calories from Protein
480 calories
Protein Tips
Spread protein throughout the day. Mix animal and plant sources for complete amino acids
Quick Facts
Protein has 4 calories per gram. Most athletes need 1.2-2g per kg body weight
Note
These are recommendations. Individual needs vary based on training intensity and diet type
How Protein Intake Calculator Works
This calculator determines daily protein needs based on body weight and fitness goals.
- Maintain: 1.2 grams per kg body weight
- Build Muscle: 1.6-2.0 grams per kg body weight
- Fat Loss: 1.6-2.2 grams per kg (preserves muscle during deficit)
- Spread intake across 4-6 meals for optimal absorption
Last updated: February 2026
Protein Intake FAQ
Where can I get good protein sources?
Chicken, fish, eggs, Greek yogurt, beans, lentils, nuts, and tofu are excellent sources.
Is too much protein bad for you?
Most studies show that high protein intake is safe for healthy people. Adequate water intake is important.
When should I eat protein?
Post-workout protein is beneficial, but overall daily intake matters most. Consistency is key.
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