Protein Intake Calculator
Calculate daily protein needs from body weight, goal (fat loss, maintain, muscle gain, endurance) and training frequency. Split by meals and see food equivalents for chicken, eggs and whey.
If you are pregnant or breastfeeding, or have kidney disease, follow your clinician’s guidance. Adults 65+ may benefit from aiming toward the higher end to help address age-related muscle loss (sarcopenia).
| Food reference | Protein | Approx. daily amount range |
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Full macros: Macro calculator · daily burn: BMR calculator · workout burn: Calories burned · hydration: Water intake.
How to use your protein range
Enter body weight and choose the activity or goal that fits you. Start near the middle of the daily range, use 0.25–0.4 g/kg per meal as a distribution reference, and adjust within the range as your training, recovery and energy intake change.
Protein Intake Calculator helps athletes and everyday trainees get a clear, actionable number they can use in the gym, on the road or in the pool — without uploading any data. All calculations run locally in your browser.
Use the presets to learn the expected inputs, then adjust for your own session. Export or share the result when you want a training log or a quick plan for your next workout.
FAQ
Is my data uploaded?
No. Inputs stay in your browser. Optional session history uses localStorage on this device only.
Is this medical or coaching advice?
No. It is a free educational calculator. Consult a qualified coach or clinician for personalised programmes, especially if you have injuries or health conditions.
Can I share or export the result?
Yes. Most pages support copy, CSV download and a shareable result image so you can keep a log or send the plan to a training partner.
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