Use this Monthly Protein Calculator to compare your actual protein intake with a goal-based monthly target. It estimates daily protein needs from body weight, activity goal, average intake, and month length, then shows whether your intake supports weight loss, maintenance, or muscle gain.
Enter your body weight, average daily protein intake, protein target factor in grams per kilogram, and the number of days in the month.
Use a lower factor for general health and a higher factor for muscle gain, dieting, or heavy training.
The result compares your actual monthly protein intake with your calculated target. A small gap is usually manageable, while a large deficit may affect satiety, recovery, and lean-mass support.
Protein needs vary by age, total calories, training status, kidney health, and body composition. Use this as a planning estimate.
For a 75 kg person using 1.8 g/kg, the daily target is 135 g. Over 30 days, the monthly target is 4,050 g. If actual intake is 120 g/day, the monthly deficit is 450 g.
Multiply your body weight by a muscle-gain target such as 1.6 to 2.2 g/kg per day, then multiply by the number of days in the month.
It may be enough for some smaller or less active people, but larger or highly active people may need more to preserve lean mass and manage hunger.
Some people prefer slightly more protein on workout days, but monthly consistency and total daily average usually matter more than exact day-by-day timing.
Very high protein can crowd out carbohydrates, fats, fiber, or calories. People with kidney disease should follow medical guidance.
Divide your daily target by your number of meals. For example, 135 g/day across 4 meals is about 34 g per meal.
| Module | Purpose |
|---|---|
| Daily target | Protein target based on body weight |
| Monthly target | Daily target multiplied by month length |
| Protein gap | Shortfall or surplus for the month |
| Meal target | Suggested protein per meal |