Protein intake calculator.

Protein is the macro that protects muscle while you lose fat and builds it when you train. Here’s your daily number — and how to split it across meals so it actually gets eaten.

Ranges follow the widely used sports-nutrition guidelines of 1.2–2.2 g of protein per kg of body weight per day — the higher end when dieting or training, since protein preserves muscle in a calorie deficit. Guidance, not medical advice; kidney conditions warrant a doctor’s input.

Hitting the number is the hard part

Most people who calculate a protein target never find out whether they hit it — because tracking protein manually means weighing and logging every component of every meal. Two practical rules make it stick:

• Anchor every meal with a protein source first. If each main meal carries 30–40 g, the daily target mostly takes care of itself.
• Check the running total, not your memory. A photo scan shows the protein in the whole plate instantly — so by dinner you know whether you need the extra portion or not.