Find your optimal daily protein intake based on weight and goal.
Maintain muscle with regular exercise — 1–1.2 g/kg body weight
This calculator uses evidence-based protein intake recommendations from sports nutrition research to give you a personalised daily gram target. Simply enter your body weight and select your goal — whether that is general health, muscle building, endurance sport, or fat loss — and the tool applies the appropriate g/kg multiplier to calculate your range.
Five Goal Presets
Sedentary, active maintenance, muscle building, endurance athlete, and fat loss — each with research-backed ranges.
Per-Meal Split
See how much protein to aim for at each meal for 3 or 4 meals per day.
Food Source Reference
Quick protein content for common foods so you can build meals that hit your target.
Simple Input
Just weight and goal — no complex forms needed.