Protein Intake Calculator
Find a useful daily protein target and range.
Your inputs
Activity & goal
▸Optional: add a measured body-fat %
Only fill this in if you have a real measurement (DEXA, hydrostatic, or skilled calipers) — a guessed number does more harm than leaving this blank.
Result
Target protein
150 g/day
A practical daily anchor for your selected goal.
Evidence-based range
120-165 g/day
Based on 1.6-2.2 g per kg body weight.
Protein targets should support muscle retention, recovery, and appetite control.
Distribute protein across meals if that helps adherence and digestion.