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This calculator estimates how much protein you should eat each day based on your body weight and your goal, from general health to regular exercise, building muscle, or losing fat while keeping muscle. It works in metric or imperial units.

It shows a daily target, a recommended range, and a suggested per-meal amount, so you can plan meals rather than guess.

The figures come from widely cited gram-per-kilogram ranges. General health sits around 0.8 to 1.0 g per kg, regular exercise around 1.2 to 1.6 g, and muscle building around 1.6 to 2.2 g per kg. For fat loss, protein is kept high to protect muscle while you are in a deficit.

Protein matters more than many people realise. It preserves and builds muscle, keeps you fuller than carbs or fat for the same calories, and has a higher thermic effect, so your body burns more energy digesting it.

Most calculators, including this one, base the figure on total body weight. If you carry a lot of excess fat, basing protein on lean body mass or a target weight can be more accurate, since fat tissue needs little protein.

This is general guidance for healthy adults, not personalised nutrition or medical advice. Spreading intake across meals and choosing quality sources gets the most from your total.