Protein Calculator
Estimate a practical daily protein range from your body weight. For healthy resistance-training adults focused on gaining muscle, this tool centers its default range around evidence showing strong results near roughly 1.6 g/kg/day, with room above that for preference and context.
Calculate protein intake
Why a range is better than one exact number
Protein needs are influenced by total calorie intake, training, age, food quality and individual preference. There is no evidence-based reason to pretend that a person weighing 80 kg needs exactly one gram amount every day.
How to use the range
Choose a target you can consistently reach with normal meals. Spread protein across several meals if that makes adherence and meal quality easier, but prioritize your daily total before worrying about minute-by-minute timing.
Health note: People with kidney disease, medically prescribed diets, pregnancy or other clinical nutrition concerns should use individualized guidance from a qualified health professional rather than a generic fitness calculator.