Health & Fitness
Protein Intake Calculator
Use this protein intake calculator as a practical starting target for general fitness and nutrition planning.
Protein target
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- Calories from protein
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Student quick launch
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Study path
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What the protein intake calculator solves
Use this protein intake calculator as a practical starting target for general fitness and nutrition planning.
Formula
How to use it
- Enter body weight.
- Choose a goal.
- Use the gram target as a starting range.
How to read the answer
Higher training goals generally use higher protein targets.
Common mistakes and edge cases
- More protein is not automatically better.
- Medical kidney or metabolic conditions need professional guidance.
- Protein targets should fit total calories.
Worked examples
Active adult
Protein target
128 g/day
Muscle gain
Protein target
180 g/day
Frequently asked questions
How many calories are in protein?+
Protein has about 4 calories per gram.
Should I use goal weight or current weight?+
For large weight changes, goal or lean body mass can be more practical.
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Last updated: May 8, 2026