Protein Target Calculator
Daily protein target by body weight and goal.
Enter your values
ⓘ Live results
Results
- Daily protein target
- 144 g
- Calories from protein
- 576 kcal
- Per meal (4 meals)
- 36 g
Quick answer
Daily protein needs for active adults range from about 1.6 to 2.2 grams per kilogram of body weight.
protein = weight x g/kg factor
How to use the Protein Target Calculator
- 1Enter your current body weight.
- 2Choose the goal that matches your training phase — cutting phases benefit from higher protein to protect lean mass.
- 3Spread intake across 3-5 meals for steady muscle protein synthesis.
Worked example
Using the values the calculator loads with:
Inputs
- Weight80 kg
- GoalBuild muscle (1.8 g/kg)
Results
- Daily protein target144 g
- Calories from protein576 kcal
- Per meal (4 meals)36 g
Frequently asked questions
Can too much protein hurt me?
For healthy individuals, higher protein intakes are generally safe; check with a doctor if you have kidney disease.
Should I use lean mass instead of total weight?
Yes, if you know your body fat percentage — it's slightly more precise for people carrying more fat.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.