Protein Intake Calculator – Set Your Daily Protein Goal
Choose a body-weight unit, a general training-level estimate, and a meal count to see both a daily target and an even per-meal split.
How this calculator helps
This estimate translates body weight into a daily protein scenario, then splits that total evenly over the number of meals you choose. Use the unit selector to enter pounds or kilograms; the calculation converts pounds to kilograms before applying the selected factor.
Formula: Daily target (g) = body weight (kg) × selected factor (g/kg). For pounds, kilograms = pounds ÷ 2.20462. Even per-meal target = daily target ÷ meals per day.
Assumptions: The options are planning scenarios, not individualized medical advice: 0.8 g/kg is a general-adult reference point, while 1.2, 1.6, and 2.0 g/kg represent progressively higher training targets. Needs vary with health, age, body composition, and training.
Worked example: At 160 lb (about 72.6 kg), a 1.2 g/kg scenario is about 87 g per day. Split across four meals, that is about 22 g per meal.
- Body weight and unit: Enter a current weight in pounds or kilograms.
- Goal level: Select a broad factor that matches the scenario you want to compare.
- Meals per day: Choose how many meals to use for an even distribution; actual meals need not be identical.
What the result means
Changing the unit does not change the underlying estimate: a pound entry is converted to kilograms before the selected grams-per-kilogram factor is applied. The meal figure is an even arithmetic split to help with planning, not a required serving size or a claim that every meal must contain the same amount.
The 0.8 g/kg option is a general-adult reference value; higher options let you explore common training scenarios. They are not a diagnosis or a personal prescription, and needs can differ substantially with age, health, body composition, and training demands. If you have a medical condition or a prescribed diet, ask a qualified clinician for an appropriate target.
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Calorie maintenance and Steps to distance are closely related to this estimate.
Frequently asked questions
- Why are the goals expressed per kilogram? This keeps the input unit separate from the nutrition factor and avoids applying a per-kilogram reference directly to pounds.
- Is the per-meal result a limit? No. It simply divides the daily estimate evenly by your chosen meal count.
- Should I recalculate after my weight changes? Re-enter your current weight to see how the same scenario changes; the result remains an estimate.
Creator & reviewers
Creator persona
- Quinn ParkerWellness & nutrition estimates
Reviewer personas
- Casey RowanUnits, conversions & measurement
- Sage MitchellClarity & usability review