Protein Intake Calculator
Work out how much protein you need each day for your goal — maintaining, staying active, building muscle or cutting — plus a recommended range, a per-meal split and an example day of meals that hits the target.
Not medical advice. This protein calculator is for general information only and is not medical advice — speak to your GP or a registered dietitian about your diet and health, especially if you have a kidney, liver or other medical condition.
Enter your bodyweight
Your daily protein target and an example day of meals appear here as you type.
How your protein target is calculated
We multiply your bodyweight in kilograms by a factor for your goal: 1.2g/kg to maintain, 1.4g/kg for general activity, 1.8g/kg to build muscle, and 2.2g/kg while cutting to help preserve lean mass while in a calorie deficit. Activity level and age (65+) nudge this factor slightly, and we show the wider ISSN-informed range (roughly 1.4-2.2g/kg) your target sits within. These sit within the ranges used by sports-nutrition bodies for healthy adults. Individual needs vary with training volume, age and health conditions — it's a general guide, not medical or dietetic advice.