Protein Intake Calculator

This protein intake calculator helps you estimate your daily protein target based on age, body weight, activity level, and goal. It works entirely in your browser (no account, no tracking, no backend processing), and supports both kg and lb inputs. The result is a practical daily protein target (grams per day), plus a reasonable range and an optional per-meal estimate.

If you’re looking for a clear, user-friendly protein intake calculator, this guide explains how to use it and how to interpret your numbers.

What This Protein Intake Calculator Does

This calculator estimates:

• Daily protein target (grams/day): your main “aim for this” number.

• Protein range (grams/day): a lower-to-upper guideline range based on your inputs.

• Protein per meal (grams/meal): optional, based on how many meals per day you choose.

• Protein per body weight (g/lb): helpful for comparing to common fitness guidelines.

The calculator is designed to be simple and useful for most people who want a daily protein target for maintenance, fat loss, or muscle growth.

Inputs: What You Enter and Why It Matters

1) Age

Age is used to adjust the protein recommendation range.

• Under 14: the calculator does not provide a result. Protein needs for children are more specific and should follow pediatric guidance.

• Ages 14–18: the calculator provides an estimate, but also shows a notice. Teen nutrition needs vary due to growth and development. If you’re 14–18, treat the result as general guidance and prioritize advice from a qualified clinician or registered dietitian.

• Older adults (65+): the calculator typically trends toward a slightly higher protein baseline, because many guidelines suggest older adults may benefit from higher protein intake to support muscle maintenance.

2) Weight (kg or lb)

Weight is the foundation of most modern protein recommendations. Many guidelines are expressed as grams of protein per kilogram of body weight (or grams per pound).

• If you choose kg, enter your weight in kilograms.

• If you choose lb, enter your weight in pounds.

• The calculator shows both units and lets you switch between them easily.

Why this matters: two people with the same age and activity level will typically have different protein needs if their body weight is different.

3) Activity Level

Activity level changes your protein range, because training and higher physical activity increases protein demand for recovery and muscle repair.

The calculator offers:

• Sedentary: little to no structured exercise

• Lightly Active: 1–2 training days/week

• Moderately Active: 3–5 training days/week

• Very Active: 6–7 training days/week

• Athlete / Strength Training: frequent training and/or higher intensity (especially resistance training)

In general, the more active you are—especially with strength training—the higher your protein target tends to be.

4) Goal (Fat Loss, Maintain, Muscle Growth)

Goal adjusts where your target falls within the recommended range:

• Fat loss: the target shifts higher within the range to help preserve lean mass while dieting.

• Maintain: the target sits in the middle of the range for general health and stability.

• Muscle growth: the target shifts higher within the range to support muscle building with training.

This is still a protein intake calculator—not a full nutrition plan—so the goal setting is meant to be simple, practical, and broadly applicable.

Results: How To Read Your Protein Recommendation

Daily Protein Target (grams/day)

This is your “most useful” number. If the calculator says:

• Daily protein target: 164 g

That means aiming for ~164 grams of protein per day is a reasonable choice based on your inputs.

Protein Range (grams/day)

The range shows a sensible band around your target, for example:

• Range: 148–180 g/day

This helps you stay flexible. You do not need to hit the exact target every day for the calculator to be useful—staying near the range is typically fine.

Per-Meal Protein (grams/meal)

If you enter meals per day, the calculator estimates protein per meal by dividing your daily target across your selected meal count.

Example:

• Daily target: 164 g/day

• Meals per day: 3

• About 55 g/meal

This is meant as a planning tool, not a strict rule.

Per Body Weight (g/lb)

This number helps compare your target to widely used protein-per-bodyweight guidance.

Example:

• Per body weight: 0.91 g/lb

This is often helpful for people familiar with fitness guidelines.

Advanced Options Explained

Meals Per Day (Per-Meal Estimate)

This is optional, but useful for planning.

• If you set 1 meal per day (OMAD), the calculator will show the per-meal number for one meal.

Important: hitting a full daily protein target in one sitting can be hard for many people, both practically and physically. If you choose OMAD and your protein number is high, the calculator displays a callout with tips (see below).

Height (Optional)

Height does not change the protein calculation. It is included only to show an optional BMI hint and to support the “target weight” feature conceptually.

Use Target Weight For Calculation

This is useful if your current weight is far above your goal weight and you want a protein target based on where you’re heading rather than where you are today.

Example use cases:

• You’re in a fat loss phase and prefer protein calculated from a goal weight.

• You want a more conservative target that still supports training and satiety.

Pregnancy / Breastfeeding (Optional)

These toggles can increase the estimate because protein needs may be higher in these states. The calculator also reminds users to prioritize clinician or registered dietitian guidance for personalized targets.

OMAD (One Meal A Day) and High Protein Targets

If you set Meals Per Day = 1, the calculator shows an OMAD callout because large protein totals can be challenging to consume in a single meal.

Practical ways to get more protein on OMAD:

• Choose very high-protein main foods: lean meat, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh.

• Add a high-protein side: lentils, beans, edamame, or a protein-forward salad topping.

• Consider a protein shake with your meal if tolerated.

• If OMAD feels too difficult, many people do better with 2 eating windows while keeping a similar overall routine.

Why There Is No Gender Input

This protein intake calculator does not use gender in its math. Many common protein guidelines are expressed as protein per unit body weight (g/kg or g/lb). Body weight and activity level generally account for most of the difference in practical targets.

When needs differ due to pregnancy or breastfeeding, the calculator addresses that directly via toggles—without requiring a gender field.

Important Notes and Disclaimer

This protein calculator provides a general estimate, not medical advice. If you have kidney disease, are under medical care, are pregnant/breastfeeding, or are under 18, you should consult a qualified clinician or registered dietitian for personalized guidance.

Frequently Asked Questions

Is this protein intake calculator accurate?

It is designed to be a practical, evidence-informed estimate. The output is a guideline range plus a reasonable target, not a medical prescription.

Do I need to hit the exact grams every day?

No. Use the target and range as a guide. Consistency over time matters more than perfect daily precision.

What if I exercise sometimes but not consistently?

Choose the activity level that best matches your typical week over the past month. If you’re between options, selecting the lower option is usually safer.

What if my protein number seems high?

Check your activity level and goal selection. If you chose “Athlete / Strength Training” or “Fat Loss/Muscle Growth,” targets can rise. You can also use “Maintain” and/or a target weight for a more conservative estimate.

Summary

This protein intake calculator estimates your daily protein target based on weight, age, activity level, and goal, and helps you plan per-meal protein if you want. Use it to set a clear daily protein goal, then make it practical through your food choices and routine—whether you eat 1 meal, 3 meals, or anything in between.