Protein calculator
Get a practical daily protein target based on your body weight, goal and training commitment.
This calculator provides a general starting point, not medical or dietary advice. Protein needs vary; if you have kidney disease, are pregnant, or have a medical condition, speak with a qualified clinician or dietitian before changing your diet.
How this calculator works
It applies a protein range to body weight, with higher targets for muscle-focused training and fat-loss phases. The result is rounded to a practical daily number, so it is easier to plan and log meals.
What to do with your result
Use it as a starting target for a few weeks. Spread protein across meals in a way you can maintain, track your intake, and adjust with a qualified professional if your needs or training change.
Turn your target into a habit.
Protein Tracker AI helps you log meals, protein, calories and macros in seconds.
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