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Protein Calculator

Compute daily protein needs from weight, goal, and activity — lifters to dieters covered. Hit 120g without guessing portions — free, local, informational only.

100% Local Browser Native

How to Use the Protein Calculator

1. Enter weight and goal

Body stats with training aim.

2. Read protein target

Daily grams with per-meal split.

3. Hit it daily

Complete sources across meals.

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Frequently Asked Questions

How much protein daily?

The tool multiplies weight by a goal×activity factor (0.8–2.2g/kg): general/moderate is 1.2, muscle-gain/active is 2.2. An 80 kg lifter on muscle-gain/active targets 176g daily, about 59g per meal over 3 meals. Defaults (80 kg, general, moderate) give 96g/day, 32g per meal, range 72–120g.

Per-meal distribution?

25–40g per meal across 3–5 meals maximizes synthesis. One giant dinner wastes potential.

Sources matter?

Complete proteins (dairy, eggs, meat, soy) cover amino needs simply; varied plant combos work with planning. Total grams first, sources second.

Do protein targets upload?

No — math runs locally in your browser. Health data never leaves your device.

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Last updated October 2026