What is a Protein Calculator?

A Protein Calculator estimates how much protein you should aim to eat each day based on your body and activity. Protein helps build and repair muscles, supports the immune system, and keeps you feeling full after meals. This tool gives a practical, personalized range — not a strict rule — so you can plan meals with confidence.

How the Calculator Works

The calculator uses a simple method based on your weight, activity level, and goal (maintain, build muscle, or lose weight). It converts weight to kilograms if you enter pounds, then suggests a protein range in grams per kilogram of body weight — a standard approach used by health professionals. It also shows the estimated calories that protein represents (1 gram protein ≈ 4 kcal).

Who Should Use It?

• Beginners & regular people who want a healthy protein target.
• Active people and athletes who need more protein to support training.
• Anyone managing weight who wants to preserve muscle while losing fat.

Remember: this calculator gives general estimates. Individual needs vary by age, medical conditions, and exact training load. If you are under medical care, pregnant, breastfeeding, or under 18, talk to a doctor or registered dietitian before changi

Practical Tips

• Spread protein across meals (for example, 3–4 meals per day).
• Choose varied sources: beans, lentils, dairy, eggs, fish, poultry, lean meat, tofu.
• Pair protein with vegetables and whole grains for balanced meals.
• Use the calculator as a guide, not a strict rule — small adjustments are normal.

Final Thought

A Protein Calculator helps you determine your daily protein needs based on body weight, activity level, and fitness goals, making it easier to plan meals, support muscle growth, and maintain overall health.