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Free Protein Intake Calculator

A free protein intake calculator estimates how much protein you need each day from your body weight, activity level, and goal (maintenance, fat loss, or muscle gain). It uses standard fitness ranges — roughly 0.8–1 g/lb for maintenance, up to 1.2–1.6 g/lb for muscle building — scaled within that band by how active you are, then shows a simple per-meal breakdown. Works in metric or imperial, no signup, runs in your browser.

Answer the question "how much protein per day?" in seconds. Enter your body weight, pick your activity level and goal, and get a recommended daily protein target in grams plus a meal-by-meal split. Maintenance targets sit around 0.8–1 g per pound of body weight; fat loss pushes toward the upper end of that range to help preserve muscle; muscle gain uses roughly 1.2–1.6 g/lb. Within each band, more active people get a higher recommendation than sedentary ones. Choose 3, 4, or 5 meals to see how to distribute protein across the day — for example, "~4 meals of 35 g each." Switch between metric (kg) and imperial (lb). All math runs locally in your browser — free, no signup, nothing uploaded.

Units
Goal

0.8–1 g/lb for maintenance, adjusted by activity.

Meals per day

Estimates use common fitness guidelines (roughly 0.8–1.6 g/lb depending on goal), scaled within that band by activity level. Individual needs vary — use this as a starting point and adjust based on progress, hunger, and recovery. Not medical advice.

Runs 100% in your browser. Your data never leaves your device.

Implements standard fitness protein ranges in plain JavaScript. Each goal defines a g/lb band (maintenance 0.8–1, fat loss 1.0–1.2, muscle gain 1.2–1.6). Your activity level maps to a position within that band — sedentary toward the lower end, extra active toward the upper. Total grams = body weight in pounds × the interpolated g/lb value. Meal portions divide the daily total evenly and round to whole grams. All calculations run locally in your browser with no external libraries or server calls.

How to Use Protein Intake Calculator

  1. Choose metric (kg) or imperial (lb) units
  2. Enter your body weight and select your activity level
  3. Pick your goal: maintenance, fat loss, or muscle gain
  4. Choose how many meals per day you want to split protein across
  5. Click Calculate to see your daily protein target and per-meal breakdown

When Would You Use This?

People searching "how much protein per day" often already know their calories from a TDEE calculator but want a standalone protein number without redoing the full macro split. This tool gives that answer directly — grams per day and a practical meal split — in one step.

Lifters bulking or cutting use it to sanity-check whether they are hitting common g/lb targets. Someone on a cut might aim toward 1.0–1.2 g/lb to preserve muscle; someone gaining might target 1.2–1.6 g/lb. The activity adjustment nudges sedentary users toward the lower end so recommendations stay realistic.

These are starting points, not prescriptions. Protein needs vary with training volume, body composition, and personal response — track progress for a few weeks and adjust up or down based on recovery, hunger, and scale trends.

Frequently Asked Questions

Is this protein intake calculator free to use?
Yes, completely free. No signup, no login, no payment ever.
Do I need to create an account?
No account needed. Open the tool, enter your weight and preferences, and calculate immediately.
Is my data safe?
Everything runs in your browser. Your weight and inputs are never uploaded to our servers.
How much protein do I need per day?
A common fitness guideline is roughly 0.8–1 g per pound of body weight for maintenance, about 1.0–1.2 g/lb when losing fat to preserve muscle, and 1.2–1.6 g/lb when building muscle. This tool picks a point within that range based on your activity level.
Why does activity level change my protein target?
More active people — especially those who train hard or have physical jobs — generally benefit from protein toward the upper end of their goal range to support recovery and muscle repair. Sedentary users get a recommendation closer to the lower end.
Should I eat the same protein at every meal?
The meal breakdown splits your daily total evenly for simplicity. Many people find it fine to eat more protein around workouts or at dinner — the daily total matters most.
How does this differ from the calorie and macro calculator?
The TDEE calculator estimates total calories and splits macros as percentages of those calories. This tool focuses only on protein using body-weight-based g/lb ranges, which many lifters prefer as a quick sanity check.

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