The Fitness Protein Calculator estimates a daily protein amount by multiplying body weight by a chosen grams-per-kilogram target. It is designed for meal planning and for comparing protein targets across different training or nutrition scenarios. You select the protein factor rather than relying on a single universal recommendation. Appropriate intake can vary with age, energy intake, training load, goals, pregnancy, kidney function, and other health factors. The output is therefore a planning estimate, not individualized nutrition advice.
Use kilograms and your current body weight.
Enter the grams of protein per kilogram you intend to use for planning.
Choose how many meals or eating occasions will share the daily total.
Use the per-meal figure as a simple even split, then adjust meals to fit your routine.
Daily protein (g) = Body weight (kg) × Protein target (g/kg/day)
Protein per meal (g) = Daily protein ÷ Meals per day
The even meal split is a convenience for planning; actual meal distribution does not need to be identical.
The main result is the daily protein amount produced by your entered body weight and target factor.
People with kidney disease or other conditions affecting protein needs should seek individualized clinical advice.
Given: 70 kg, 1.6 g/kg/day, and 4 meals.
Calculation: Daily protein = 70 × 1.6 = 112 g. Per meal = 112 ÷ 4 = 28 g.
Result: The plan provides 112 g per day, or about 28 g per meal with an even split.
Use a target appropriate to your circumstances and guidance. The calculator intentionally leaves the factor adjustable because needs are not identical.
Use the body-weight basis specified by your nutrition plan. For general tracking, current body weight is the simplest consistent input.
Yes. Count protein from all foods, while remembering that foods differ in amino acid profile and digestibility.
No. The per-meal value is only an even distribution reference.
Not directly. Protein provides about 4 kcal per gram, but this tool focuses on grams rather than total diet energy.