#1480 · Health Tool

Diet Protein Calculator

Calculate daily protein needs, protein per meal, calories from protein, leucine target, and recovery nutrition guidance from body weight, activity, goal, age, and meal count.

Calculator

Health inputs
kg
meals
yrs
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How to use this calculator

Enter body weight, meals per day, age, goal, and activity level. The calculator estimates daily protein, meal distribution, calories from protein, and a recovery-oriented target.

What the result means

Protein intake supports satiety, muscle repair, lean-mass retention, and training recovery. The best target depends on body weight, goal, and activity level.

Daily protein = body weight × protein multiplier. Protein per meal = daily protein ÷ meals. Calories from protein = grams × 4.

People with kidney disease or medical nutrition needs should follow professional medical guidance.

Example calculation

A 70 kg person focused on muscle gain at 2.0 g/kg needs about 140 g protein per day, or 35 g across four meals.

Tips for better results

  • Distribute protein across 3 to 5 meals.
  • Pair protein targets with total calorie control.
  • Use higher targets during fat loss or heavy strength training.

FAQ

How much protein do I need to build muscle?

Many lifters use about 1.6 to 2.2 g of protein per kg of body weight per day.

How much protein should I eat to lose weight?

Higher protein intake can help preserve lean mass and manage hunger during a calorie deficit.

Can I eat too much protein?

Very high protein intake may be unnecessary for most people, and medical conditions require professional advice.

How much protein should I eat after a workout?

A practical post-workout target is often 25 to 40 g of high-quality protein depending on body size and total daily intake.

Is plant protein as effective as animal protein?

Plant protein can work well, but total protein, amino acid profile, digestibility, and meal planning matter.

Decision modules

ModuleWhat it shows
Health Score0-100 decision score based on the calculator inputs.
Daily TargetCalculates grams per day.
Meal SplitDivides protein by meal count.
RecoveryAdds goal-specific training guidance.
Adequacy ScoreRates protein target against activity needs.

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