Free protein calculator

Find your daily protein targetin grams.

Enter weight, goal, activity, and age to get a practical protein target for muscle gain, fat loss, or maintenance — plus a per-meal number you can actually build meals around.

Daily target159gprotein/day
Per meal40gover 4 meals
Bodyweight ratio1.95g/kg
Your protein type

Muscle Builder

Your target supports hard training, recovery, and lean mass gain without turning every meal into a shake.

Muscle gainGoal sets the base protein range before activity and age adjustments.
Moderately activeActivity nudges the target higher when training volume or recovery demand rises.
81.6 kg usedBuilt from goal, activity, and bodyweight inputs.
Need calories, macros, and meals built from this number?

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