How much protein do I need per day?

It depends on your goal. The general RDA is about 0.8 g per kg of body weight, general fitness needs 1.2–1.6 g/kg, building muscle needs 1.6–2.2 g/kg, and preserving muscle during fat loss needs 1.8–2.4 g/kg.

How many calories are in protein?

Protein provides 4 kilocalories per gram. The calculator shows the calories from your target protein so you can fit it into your overall daily intake.

Is anything uploaded?

No. All calculations run in your browser and nothing is sent to a server.

Protein Intake Calculator

Work out your daily protein target

Protein supports muscle repair, satiety and many body functions, and the right daily amount depends on your body weight and your goal. This calculator applies widely used grams-per-kilogram ranges for maintenance, general fitness, muscle building, fat loss and endurance, then returns a recommended daily range and midpoint.

It also shows the calories that protein contributes (4 kcal per gram) so you can slot it into your overall diet. Everything runs in your browser — nothing is uploaded. The figures are general guidance; people with kidney disease or other conditions should speak to a doctor or dietitian first.