Protein Calculator – Estimate Your Daily Protein Needs
Estimate your daily protein needs by body weight and goal.
About the Protein Calculator
What is the Protein Calculator?
A protein calculator estimates your daily protein requirement from your body weight and goal.
Why use this calculator?
Protein supports muscle repair, satiety and preserving lean mass during fat loss, so getting the number right matters more than almost any other diet detail.
How to use it
- Enter your weight and age.
- Pick the goal that matches your lifestyle.
- Read your daily protein target, calorie equivalent and per-meal guide.
Formula
Protein (g) = weight (kg) × selected factor.
Spreading protein across meals beats eating it all in one sitting. Kidney patients should follow medical guidance.
Frequently Asked Questions
Can too much protein hurt me?
People with healthy kidneys handle generous intakes fine. Any concern about kidney or liver conditions should be discussed with a doctor.
Is plant or animal protein better?
Both work; plant sources need a mix to cover all essential amino acids. Total daily amount and enough lean muscle stimulus matter most.
Is this a medical diagnosis?
No. This tool provides general wellness information only. It is not a substitute for evaluation by a qualified healthcare professional.
Why do results differ from my doctor's measurements?
Clinical measurements use calibrated equipment and professional technique. Home estimates rely on formulas and self-reported values, so small differences are normal.
How often should I recalculate?
Recheck after meaningful changes such as weight gain or loss, a new workout routine, or every few months to track trends over time.
Do these formulas apply to everyone?
Most population formulas are less accurate for athletes, pregnant people, very young children and the elderly. Use them as a general guide.
Is this calculator free to use?
Yes. Every calculator on this site is completely free, with no hidden fees, no subscriptions and no limits on how many times you can use it.
How accurate are the results?
We use standard, widely accepted formulas and calculate in your browser using double-precision arithmetic. Results are rounded for readability, so treat them as reliable estimates rather than a guarantee. Real-world factors can vary the true figure.
Can I add this calculator to my own website?
Yes. Open this calculator page and use the "Add to your website" box in the sidebar to copy a ready-made iframe snippet, then paste it into any HTML page.
Does it work on a phone or tablet?
Yes. The layout is fully responsive, so it works on desktops, laptops, tablets and mobile phones, and every input adapts to touch screens.