Free tool

Protein calculator

Calculate daily protein in grams from body weight and g per kg. Common ranges for fat loss, maintenance, and muscle gain. Educational only.

Most active adults use roughly 1.6-2.2 g protein per kg body weight per day. Adjust based on training volume, goal, and how you recover.

Daily protein target

Educational range only - not medical advice.

Protein: 135 g / day
From protein alone: 540 kcal

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Educational estimate only - not medical or dietetic advice. Consult a qualified professional before changing diet or exercise. See our health disclaimer.

Related guides

How to Track Macros Without Overcomplicating It
Beginner Healthy Lifestyle Guide (Simple 4-Week Plan)
How Much Protein Do You Need Per Day?
Post-Workout Protein Timing - What Actually Matters

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