Protein Calculator
Ten seconds to a daily protein range you can actually picture on a plate.
Why a range and not one number? Because bodies differ and precision here is fake. Anywhere inside the range is a good day.
How this calculator works
The calculator multiplies your body weight by the intake range best supported by research for your goal. For weight loss, that is roughly 0.7 to 0.9 grams per pound per day, the zone where studies show protein protecting muscle, keeping you fuller, and slightly raising the calories you burn digesting food. For maintenance, needs are a little lower; for muscle building, the useful top of the range is a little higher.
The per-meal figure simply divides the middle of your range across four eating occasions, because research suggests spreading protein through the day is modestly better for muscle than one giant dinner. Three meals and a snack, three bigger meals, whatever fits your life.
For the full story, including the best food sources and what happens if you eat too much, read our guide to protein for weight loss, and see why lifting matters if keeping muscle is the goal.
Common questions
Where does the protein range come from?
It follows the research consensus for people managing their weight: roughly 0.7 to 0.9 grams per pound of body weight per day, with the top of the range extended slightly for people focused on building muscle. Our full protein guide explains the studies behind it.
Is more protein always better?
No. Above roughly 1 gram per pound of body weight, studies stop finding extra benefit for most people. Protein displaces other foods you also need, so the range is a target, not a floor to sprint past.
Does the calculator store my weight?
No. Everything runs in your browser and nothing is saved or sent anywhere.
Should anyone check with a doctor first?
If you have kidney disease or another condition affected by protein intake, talk with your medical team before changing your diet. This tool is general education, not personal advice.