Practical daily target
115 g
A simple midpoint for meal planning—not a required exact number.
Daily protein and meal targets
Free Protein Calculator
A protein calculator estimates a flexible daily protein range from your weight, activity level, and fitness goal. It also turns that range into practical per-meal targets for easier planning.
Daily protein estimator
Calculate your protein target
Enter your weight, activity, goal, and meal frequency for a practical adult starting range.
Recommended daily range
98-131grams/day
This range uses 1.2-1.6 grams per kilogram of body weight for the activity and goal you selected.
Per meal or snack
25-33 g
Evenly divided across 4 protein servings.
ReferenceRange
Per kilogram1.2-1.6 g/kg
Per pound0.5-0.7 g/lb
Educational estimate for generally healthy adults. Children, teens, pregnant or breastfeeding people, and anyone with kidney disease or another clinician-managed condition should get individualized advice.
The estimate starts with the adult protein RDA and scales toward the activity ranges summarized by the NIH Office of Dietary Supplements. It is a planning aid, not a diagnosis or prescription.
Weight-based range
Uses grams per kilogram and shows the equivalent grams per pound.
Goal-aware estimate
Adjusts the range for general health, fat loss, muscle gain, or endurance.
Per-meal planning
Divides the result across two to six meals or protein-rich snacks.
Protein calculator FAQ
What is a protein calculator?
A protein calculator estimates a practical daily protein range from body weight, activity level, and goal, then divides that range into per-meal targets.
How much protein should I eat per day?
A generally healthy adult may use a range based on body weight and activity. More active people and those pursuing fat loss or muscle gain often use the higher end.
Should I hit the same protein number every day?
No. Treat the result as a flexible planning range. Your average pattern and overall diet matter more than hitting one exact number every day.
Does protein timing matter?
Total daily protein is the main planning target. Spreading protein across meals can make the target easier to reach and can support training recovery.
Who should ask a clinician before changing protein intake?
Children, teens, pregnant or breastfeeding people, and anyone with kidney disease or another clinician-managed condition need individualized guidance.
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