Daily protein target

Protein Calculator for Weight Loss

Estimate how much protein to eat per day from your body weight, goal, and meal pattern. The calculator shows a practical daily target, a safe planning range, protein calories, and a per-meal split you can use with your calorie plan.

Calculate daily protein

Protein grams

Choose your goal, enter body weight, and pick how many meals you usually eat. Add a calorie target if you want the result to warn you when protein would take an unusually large share of daily calories.

This is a planning tool for healthy adults, not a medical diet prescription. People with kidney disease, pregnancy, eating-disorder recovery, or clinical nutrition needs should use professional guidance.

Your protein target

Estimate

Results appear after you calculate

You will see daily protein, a range, protein calories, and a per-meal split.

How the protein calculator works

The calculator keeps the math visible: it uses body weight, applies a goal-specific grams-per-kilogram range, then divides the daily target across meals.

Step 1

Start with body weight

Protein guidance is easiest to scale from body weight. Metric users enter kilograms; imperial users enter pounds and the tool converts to kilograms.

Step 2

Choose a goal range

General health uses a lower range, while weight loss and lifting use higher ranges because protein can support fullness and lean mass.

Step 3

Split across meals

The per-meal number is a practical starting point. It does not need to be exact at every meal, but an even spread is easier to follow.

Protein planning examples

Use the result with real meals instead of treating it as an abstract number.

Example

Weight loss target

A 70 kg person using the weight-loss setting lands around 133 g per day. Across 4 meals, that is about 33 g per meal.

Meal planning

Build meals around anchors

Eggs, Greek yogurt, chicken, fish, tofu, lentils, protein powder, and lean dairy can all serve as protein anchors.

Calorie context

Pair it with calories

If the protein target feels too high for your calories, use the lower end of the range or revisit your calorie deficit.

When to use the lower or upper end

Protein needs vary by activity, hunger, calorie deficit size, and food preference.

Lower end

Use for maintenance or smaller bodies

The lower end can fit general health, lighter training, or people who already feel satisfied on moderate protein.

Middle

Use for most weight-loss plans

The middle of the range is a strong default when you want fullness and lean-mass support without making meals hard to build.

Upper end

Use with care

The upper end can fit hard training or aggressive dieting, but it may crowd out carbs, fats, fiber, and food variety if calories are low.

Protein calculator FAQ

Direct answers about protein targets, weight loss, meals, and limits.

How much protein should I eat per day for weight loss?

Many weight-loss plans use roughly 1.6 to 2.2 g/kg as a practical planning range for healthy adults, but the right target depends on calories, body size, training, and medical context.

Is more protein always better?

No. Protein is useful, but very high targets can crowd out carbohydrates, fats, fiber, and food variety. Use the calculator result as a range, not a contest.

Should I split protein evenly across meals?

An even split is a simple starting point. You can move protein toward meals that are easier to prepare or around training, as long as the daily total stays practical.

Does this replace a macro calculator?

No. This page focuses on protein. Use the macro calculator when you want a complete protein, carbohydrate, and fat split from a calorie target.