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Protein intake calculator
Daily protein for your weight and goal: staying healthy, building muscle or losing fat.
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- Works on any device
About Protein intake calculator
Estimate daily protein in grams from your weight and goal. The official minimum for healthy adults is 0.8 g per kg, while people building muscle often aim for 1.6 to 2.2 g per kg. Spreading protein across meals works better than eating it all at once.
How to use Protein intake calculator
- Enter your numbers above.
- The result updates instantly as you type.
- Change any value to compare different cases.
Why use this tool?
- Private: everything happens in your browser. Nothing you enter is uploaded.
- Free, with no sign-up, no watermark and no limit on how often you use it.
- Works on phones, tablets and computers: Android, iPhone, Windows, Mac and Linux. Nothing to install.
- Available in 10 languages.
Also known as
Frequently asked questions
How much protein do I need to build muscle?
Research supports about 1.6 to 2.2 grams per kg of body weight daily, combined with resistance training.
Is Protein intake calculator free?
Yes. Protein intake calculator on Toolipedia is free to use, with no sign-up and no watermark.
Is it safe to use?
Yes. Everything is worked out in your browser, and nothing you enter is sent to our server.
Does it work on my phone?
Yes. It works in any modern browser on Android and iPhone, as well as on tablets and computers. There's nothing to install.
Do I need an account?
No. Just open the page and use the tool. There's no sign-up and no email needed.