Protein calculator
Enter your weight and goal to get a daily protein range, and what that looks like spread across your meals.
General estimate for adults, not medical advice. Talk to a doctor or dietitian if you are pregnant, have a medical condition, or have a history of disordered eating.
Hit your numbers without the math
Fat2Fit is an AI fitness coach that runs on your iPhone. Point at a plate — it names every food and totals your calories & macros in seconds. No cloud. No ads. Fat2Fit is free: every feature, for everyone.
More free tools
- Macro calculatorDaily calories plus protein, carb, and fat targets.
- TDEE calculatorHow many calories you burn in a day.
- Calorie deficit calculatorA daily calorie target for a steady rate of loss.
- One rep max calculatorEstimate your 1RM and training weights.
Questions
How much protein do I need per day?
It depends on your body weight and goal. A common baseline for adults is 0.8 grams per kilogram of body weight, and people who train regularly often aim for 1.2 to 2.2 grams per kilogram.
How is the range calculated?
Your weight is converted to kilograms and multiplied by a grams-per-kilogram range for the goal you pick. The per-meal figure divides that evenly across your meals.
Is more protein always better?
No. Past the top of these ranges there is little extra benefit for most people. People with kidney disease or other conditions should follow their doctor's advice.
Is my data saved or sent anywhere?
No. The calculation runs in your browser and nothing you type is sent to a server.