Protein Intake Calculator

Protein needs depend on body weight and goal. Use this free protein calculator to estimate your protein per kg of body weight for general health, fat loss, muscle gain, or strength training.

Yes. Vegetarian users can use foods like lentils, tofu, tempeh, legumes, Greek yogurt, paneer, cottage cheese, dairy, and protein supplements where suitable.

Yes. Splitting protein across 3 to 4 meals can make the target easier to hit and support training recovery.

For muscle gain, many lifters use about 1.6 to 2.2 g protein per kg body weight. A protein calculator for muscle gain usually places most active people near the middle of that range.

In healthy people, high protein intakes have not consistently been shown to damage kidneys. If you already have kidney disease or related medical advice, speak with a clinician before increasing protein.

A practical high protein foods list includes chicken, fish, eggs, Greek yogurt, cottage cheese, lean meat, whey, tofu, tempeh, edamame, lentils, and paneer.

Protein intake for weight loss is often set around 1.6 to 2.2 g/kg to support fullness and muscle retention, while muscle gain plans commonly use about 1.6 to 2.0 g/kg when calories are high enough.

Vegetarians can absolutely hit their target, but aiming toward the higher end of the range can help because some plant proteins are a little less digestible or lower in leucine. Mixing vegetarian protein sources for fitness improves coverage.

The best time to eat protein is when you can do it consistently. Total daily intake matters most, with evenly spaced meals and a protein-rich meal after training working well for many people.

To estimate protein per kg body weight, multiply your body weight in kilograms by a goal-based factor. For example, 70 kg multiplied by 1.8 equals 126 g of protein per day.