Protein intake calculator
Find a daily protein target in grams from your bodyweight and what you're training for.
≈ — oz/day
Sensible range: —
Across 4 meals: —
What that looks like
About — palm-sized portions of protein-rich food — meat, fish, eggs, tofu, or beans — spread across the day. A palm of cooked protein is roughly 25 g.
How this is calculated
Protein needs scale with bodyweight. Each goal maps to a grams-per-kilogram band drawn from sports-nutrition guidance; the target shown is the midpoint, with the full band as the sensible range.
Sedentary 0.8 · General fitness 1.2–1.6 · Building muscle 1.6–2.2 · Fat loss 2.0–2.4 · Older adult 1.2–1.6 g/kg
The per-meal figure splits the daily midpoint evenly across four meals, rounded to the nearest gram. Imperial mode also shows ounces (28.35 g per oz).
Estimates only. Not medical advice. Talk to a clinician for personal guidance.