Protein Intake Calculator | Daily Protein Target by Goal and Body Weight

Weight (kg)

Goal

Meals per day

Enter your weight first.

Quick health notes

Protein helps maintain muscle, supports recovery, and can improve fullness after meals.
Splitting intake across meals is often easier than trying to eat everything at once.
Stay consistent first. Hitting a practical daily target matters more than chasing perfect timing.

Enter body weight, then choose a goal such as maintenance, fat loss, or muscle gain.
Select how many meals you usually eat in a day.
Use the result as a daily target, then pick foods that make it easy to reach.

Is more protein always better?

No. More protein does not always help. Total calories, training, sleep, and overall condition still matter.

Do people who do not train still need to think about protein?

Yes. Even without strength training, basic protein intake still helps maintain muscle and daily function.

How can a plant-based diet reach the target?

Combine tofu, soy foods, edamame, whole grains, and nuts to raise protein density and amino acid coverage across meals.

Can someone with kidney disease use this?

Protein needs may differ for kidney or metabolic conditions, so follow medical or dietitian guidance first.

If you want a simpler explanation of BMI, TDEE, calories, and protein before using the tools, start here.

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