Free Tool

Protein Calculator

Calculate your daily protein target based on your body and goals. Then see exactly what foods - and how much - will get you there.

Your Daily Target
0
Grams of Protein Per Day
0g
Avg Per Meal (4 meals)
0g
Per LB Body Weight
0
Calories from Protein

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Sample Day to Hit Your Target

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Daily Total 0g protein

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Methodology & Sources

This calculator uses evidence-based protein intake ranges from peer-reviewed research. Protein targets are applied per kilogram of total body weight (or per kilogram of lean body mass during fat loss phases).

Primary source: Jäger, R., Kerksick, C.M., Campbell, B.I. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(20). Recommends 1.4–2.0 g/kg/day for exercising individuals, 1.6–2.2 g/kg/day for hypertrophy.
pubmed.ncbi.nlm.nih.gov/28642676

Fat loss protocol: Helms, E.R., Zinn, C., Rowlands, D.S. & Brown, S.R. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127–138. Recommends 2.3–3.1 g/kg lean body mass during caloric deficit.
pubmed.ncbi.nlm.nih.gov/24092765

Lean body mass estimation: Boer, P. (1984). Estimated lean body mass as an index for normalization of body fluid volumes in humans. American Journal of Physiology, 247(4), F632–F636. Formula: Men = 0.407W + 0.267H − 19.2; Women = 0.252W + 0.473H − 48.3 (W in kg, H in cm).

Age adjustment: Bauer, J. et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association, 14(8), 542–559. Recommends higher protein for adults 40+ due to anabolic resistance.

This tool provides estimates for educational purposes and is not a substitute for individualized guidance from a registered dietitian or sports nutritionist. Individual requirements may vary based on health conditions, medications, and specific training demands.