Estimate a practical protein target.
Choose your goal and bodyweight to generate a simple daily protein range.
Nutrition & Weight Loss
Protein Calculator
Use this protein calculator to estimate a realistic daily protein range based on your bodyweight and current goal.
How it works
How to use the protein calculator
Protein Calculator is intended for users who want a practical protein range for everyday eating, dieting, or gaining. Use it to set a protein target that is appropriate for your current goal instead of copying someone else's number.
Enter bodyweight and choose the goal that best matches your current phase. The calculator returns a protein range.
Protein needs change with training age, size, dieting phase, and how lean or heavy you currently are. Pick a target you can hit most days, then spread it across meals in a way that makes your diet easier to follow.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the protein calculator tell me?
Enter bodyweight and choose the goal that best matches your current phase. The result is a protein range.
How accurate is the protein calculator?
Protein needs change with training age, size, dieting phase, and how lean or heavy you currently are.
What should I do after I get my result?
Pick a target you can hit most days, then spread it across meals in a way that makes your diet easier to follow.
Who is this calculator best for?
This calculator is intended for users who want a practical protein range for everyday eating, dieting, or gaining.
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Track your nutrition and workouts for free in Logbook.
If you want a cleaner place to track the daily side of your plan, Logbook is built to keep that process simple.