Is the protein intake calculator free?

Yes — 100% free. Everything is calculated privately in your browser; nothing is stored or sold. It is a general guideline, not medical advice.

Protein Intake Calculator

Q: How much protein do I need per day?

The official minimum (RDA) is 0.8 grams of protein per kilogram of body weight per day to prevent deficiency in sedentary adults. Active people and those building muscle or losing fat need more — roughly 1.2 to 2.2 g/kg depending on goal. Multiply your weight in kg by the g/kg figure for your goal. This free calculator does it for you in grams and gives a sensible range.

Q: How much protein to build muscle?

For muscle building with resistance training, sports-nutrition bodies (ISSN, ACSM/Academy of Nutrition and Dietetics) recommend about 1.6 to 2.2 grams of protein per kilogram of body weight per day, spread across 3 to 4 meals of roughly 0.4 g/kg each. There is little added benefit above ~2.2 g/kg for most people.

Q: How much protein to lose weight?

In a calorie deficit, a higher protein intake of about 1.6 to 2.4 g/kg of body weight helps preserve lean muscle and keeps you fuller. Leaner people and steeper deficits sit at the higher end. The calculator shows this range when you pick the 'lose fat' goal.

Your daily protein in grams from body weight, activity & goal — with a per-meal target.

Body weight (lb)

Your current weight.

Goal

Sets the recommended grams-per-kg range.

Meals per day

Used for the per-meal protein target.

Recommended protein

—

per day

Protein Intake Calculator — guide & how to use

A general guideline, not medical advice. Protein needs vary with age, kidney health, pregnancy, and training. The ranges below come from population guidelines for healthy adults. If you have kidney disease or another medical condition, talk to a doctor or registered dietitian before raising your protein.

What it does

This protein intake calculator turns your body weight and goal into a recommended daily protein target in grams, plus a sensible range and a per-meal amount. Protein is the one macronutrient most people under-eat, and getting enough is what protects muscle when you diet and drives muscle gain when you train.

The grams-per-kg guidelines it uses

Recommendations are expressed as grams of protein per kilogram of body weight per day (g/kg). This tool multiplies your weight (converted to kg) by the range for your goal:

Goal	g/kg per day	Source
Sedentary (RDA minimum)	0.8	IOM/NASEM Dietary Reference Intake
Maintain / general health	1.2 – 1.6	ACSM / Academy of Nutrition & Dietetics
Build muscle	1.6 – 2.2	ISSN 2017 position stand (Jäger et al.)
Lose fat (keep muscle)	1.6 – 2.4	Higher end for leaner people / steep deficits
Endurance training	1.2 – 1.4	ACSM endurance recommendation

Worked example

A 170 lb lifter who wants to build muscle:

170 lb ÷ 2.20462 = 77.1 kg.
Muscle-building range is 1.6–2.2 g/kg, so 77.1 × 1.6 = 123 g at the low end and 77.1 × 2.2 = 170 g at the high end.
The headline shows the midpoint, about 147 g of protein per day (range 123–170 g).
Across 4 meals, that midpoint is roughly 37 g of protein per meal — close to the ~0.4 g/kg-per-meal sweet spot for muscle building.

How to use it

Pick your units (pounds or kilograms).
Enter your body weight.
Choose the goal that matches what you're doing right now.
Set meals per day to see your per-meal target.
Read your daily grams, the range, and the per-meal amount, then Copy result or Copy share link.

Notes & assumptions

Based on total body weight. For people with a lot of excess body fat, basing protein on lean (fat-free) mass or a goal weight avoids over-estimating — treat the result as a ceiling in that case.
Spread it out. Research suggests ~0.4 g/kg of high-quality protein per meal, 3–4 times a day, maximizes muscle protein synthesis better than one large dose.
More is not always better. For most healthy people there is little extra benefit above ~2.2 g/kg, and the calculator caps the building/cutting ranges accordingly.
Calculated client-side. Nothing you type is transmitted or stored.

How to embed this tool on your website

No account, no coding. Copy the embed code and paste it where you want it to appear:

<iframe src="https://snaptoolsuite.com/protein-intake-calculator/?embed=1"
  style="width:100%;max-width:560px;height:720px;border:0;"
  title="Protein Intake Calculator" loading="lazy"></iframe>
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Frequently asked questions

How much protein do I need per day?

The RDA minimum is 0.8 g/kg of body weight to prevent deficiency in sedentary adults. Active people and those building muscle or dieting need more — about 1.2 to 2.2 g/kg. Multiply your weight in kg by the figure for your goal.

How much protein to build muscle?

Around 1.6 to 2.2 g/kg of body weight per day with resistance training, spread across 3–4 meals of roughly 0.4 g/kg each. Little added benefit above ~2.2 g/kg for most people.

How much protein to lose weight?

In a calorie deficit, about 1.6 to 2.4 g/kg helps preserve muscle and keeps you full. Leaner people and steeper deficits sit at the higher end.

Is it really free?

Yes. 100% free, and everything runs in your browser. It's a general guideline, not medical advice.

Related tools

Add this calculator to your site

Free to embed on any website, blog, or client portal. One line of HTML — no account, no code, no cost.

<iframe src="https://snaptoolsuite.com/protein-intake-calculator/?embed=1"
  style="width:100%;max-width:560px;height:720px;border:0;"
  title="Protein Intake Calculator" loading="lazy"></iframe>

2 Paste it on your page

3 It just works

Everything is calculated in your browser. We don't store or sell your data. General guideline — not medical advice.