The protein calculator turns body weight (kg) and a goal (general, fat loss, muscle gain) into a daily gram range for meal planning alongside calories and macros.
How to use
- Enter weight (kg).
- Pick a goal and read the gram/day band and midpoint.
- Split carbs and fat in the macro calculator; estimate calories with TDEE first if needed.
Example
70 kg, fat-loss goal → about 84–112 g/day (rounded), midpoint ~98 g.
Bands are planning references—kidney disease, pregnancy, etc. need clinical guidance.
Frequently asked questions
How is daily protein estimated?
This page multiplies body weight (kg) by a g/kg band for your goal to show a daily low–high gram range plus a midpoint—common planning bands, not a prescription.
What do the three goals mean?
General uses a lower band; fat loss often bumps protein while calories are lower; muscle gain uses a higher band for training recovery. Pair totals with the macro calculator.
How does this fit macros and calories?
Set a calorie target (TDEE or deficit), use this page for protein grams, then split remaining calories in the macro calculator.
Kidney disease or pregnancy?
No—protein needs for kidney disease, pregnancy, teens, etc. require individualized clinical plans. This tool is for general adult meal planning only.
Can I use pounds?
The form uses kg. Convert from lb first, or use BMI context if you usually think in lb.
Why is the range wide?
Literature and coaches disagree on exact g/kg; the band shows a common span so you can discuss a specific gram target with a dietitian—not one “correct” number.
Can I save weight and goal?
Yes. Copy link below the form keeps your current inputs so you can share the scenario or save it for later.