Protein Intake
Calculator
Protein is the lever that protects muscle while you lose fat. Set your weight and goal to get an evidence-based daily target — and a per-meal split to actually hit it.
Your details
Daily protein target
How this works
Methodology reviewed July 2026The tool sets a daily protein target in the range the evidence supports for preserving muscle during fat loss — expressed per kilogram of body weight (or lean mass) — and then divides it into a realistic per-meal split, since protein is used more efficiently when spread across the day rather than loaded once.
daily protein (g) = body weight (kg) × target (g/kg)
muscle-preserving range ≈ 1.6–2.2 g/kg
per-meal protein (g) = daily protein / number of meals
Body weight · Goal (maintain / lose fat / build) · Meals per day
Daily protein target (g) · Per-meal protein (g)
- Targets are based on body (or lean) mass; very high body-fat levels are better scaled to lean mass or a target weight.
- The evidence range is drawn from resistance-training and weight-loss studies in generally healthy adults.
- Individual needs vary with training, age, and health status.
- Kidney disease and some conditions call for different protein guidance — this is general education, not a medical target.
- If you have kidney disease or another condition affecting protein needs, follow your clinician's guidance, not this tool.
This calculator is for educational purposes only and is not medical advice, diagnosis, or treatment. Results are estimates based on published formulas and population averages — your individual values may differ. Nothing here is calculated on a server: everything runs in your browser and no data is stored or sent anywhere. Always consult a qualified clinician before making health, medication, or training decisions.