Estimate daily protein intake based on body weight, activity level, and fitness goal. This free protein calculator supports men and women, US and metric units, and shows several daily protein target methods in one place.
Body-weight method:
Protein is estimated from body weight and your selected goal.
Lean-mass method:
If body fat is entered, the calculator can estimate protein from lean body mass.
Goal adjustment:
Fat loss and muscle gain targets are often higher than general health targets.
Daily planning:
The calculator shows a main target plus a practical protein range.
Protein supports muscle repair, recovery, body structure, and many normal body processes. Many people track protein for weight loss, muscle gain, strength training, and general nutrition planning.
Total calories and overall diet quality still matter, but protein can be one of the most useful macros to track.
Your result shows an estimated daily protein target in grams, a practical protein range, and protein per meal if spread across multiple meals.
This gives you a simple daily target that can be used for meal planning and food tracking.
That depends on your body weight, activity level, and goal. General health usually needs less than fat-loss or muscle-gain plans.
No. More is not always better, but many active people benefit from moderately higher protein than the minimum.
Either can be useful. Lean mass can be a more targeted option when body fat percentage is known.
Total daily intake usually matters most, though many people prefer spreading protein across the day including after training.