Find your optimal daily protein intake based on weight and goal.
Maintain muscle with regular exercise — 1–1.2 g/kg body weight
This calculator uses evidence-based protein intake recommendations from sports nutrition research to give you a personalised daily gram target. Simply enter your body weight and select your goal — whether that is general health, muscle building, endurance sport, or fat loss — and the tool applies the appropriate g/kg multiplier to calculate your range.
Five Goal Presets
Sedentary, active maintenance, muscle building, endurance athlete, and fat loss — each with research-backed ranges.
Per-Meal Split
See how much protein to aim for at each meal for 3 or 4 meals per day.
Food Source Reference
Quick protein content for common foods so you can build meals that hit your target.
Simple Input
Just weight and goal — no complex forms needed.
Calorie Calculator
Calculate daily calorie needs based on your stats and activity level
Body Fat Calculator
Estimate body fat percentage using the U.S. Navy method
BMR Calculator
Calculate your Basal Metabolic Rate with Mifflin-St Jeor and Harris-Benedict
BMI Calculator
Calculate your Body Mass Index and weight classification
Ideal Weight Calculator
Find your ideal body weight using Devine, Robinson, Miller, and Hamwi formulas
Pace Calculator
Calculate running pace, time, or distance for training and races