- Enter body weight.
- Choose a protein factor. Use a target appropriate to your circumstances.
- Enter meals per day.
- Review daily and per-meal amounts.
- Adjust with professional guidance. Medical conditions may change appropriate intake.
Daily Protein Calculator
Estimate daily protein intake from body weight and a chosen grams-per-kilogram target. This approach is useful for translating a nutrition goal into a concrete daily amount and a per-meal target.
Protein needs vary with age, training, energy intake, pregnancy, injury recovery, and kidney or liver conditions. The calculator lets you choose the target instead of presenting one universal recommendation.
Daily inputs
kg
g/kg
meals
Result
—
Calculated result
Per meal—
Protein calories—
Weekly protein—
Daily protein (g) = body weight (kg) × protein target (g/kg)
Protein per meal = daily protein ÷ meals
Protein per meal = daily protein ÷ meals
What the result means
The result converts a body-weight-based protein target into grams per day.
This is a planning tool and does not replace individualized nutrition or medical advice.
Given: 70 kg, 1.2 g/kg, 4 meals.
Calculation: 70×1.2 = 84 g/day. Per meal = 84÷4 = 21 g.
Result: 84 g/day, about 21 g per meal.
Which protein factor should I choose?
Choose a factor based on age, activity, goals, and professional guidance rather than assuming the highest value is best.
Should I use current or goal weight?
Current weight is the clearest default; a clinician may recommend another reference weight in some cases.
Does protein have calories?
Yes. Protein provides about 4 kilocalories per gram.
Can I distribute protein unevenly?
Yes, though the per-meal figure is a convenient average rather than a requirement.
Who should seek medical advice first?
People with kidney, liver, metabolic, or other relevant medical conditions should discuss protein targets with a clinician.