Free tool · runs in your browser
Daily Protein Calculator
A planning estimate, not medical advice. Choose the goal that matches your current training, not your ideal week.
Range = ±10% around the selected grams-per-kilogram figure. Not suitable for medical or renal diet planning.
The arithmetic
Daily grams = body weight in kg × grams per kg. The range is ±10%. Calories assume four kilocalories per gram of protein. Per-meal figures divide the target across three meals.
How to use the range
Pick the lower end on rest days and the upper end during hard training or a calorie deficit. If the total feels difficult, split it into four smaller meals instead of forcing three large ones.
Frequently asked questions
Do I need protein immediately after training?
The anabolic window is wider than gym folklore suggests. Total daily intake and distribution matter more than a precise post-workout minute.
Can I hit the target without supplements?
Usually yes. Eggs, dairy, fish, poultry, legumes and tofu all contribute. Powder is a convenience, not a requirement.
Is this safe during pregnancy?
No calculator should decide that. Use it as context and follow your clinician’s guidance.