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Daily protein target for your goals.
The protein calculator estimates how many grams of protein you should eat each day based on your body weight and your goal. Protein needs scale with activity and intent: sedentary people need relatively little, while those building muscle or dieting need considerably more to protect lean mass.
Adequate protein supports muscle repair, satiety and metabolic health. This tool multiplies your weight by a goal-based grams-per-kilogram factor and gives a sensible range around it.
The 0.8 g/kg figure is the minimum RDA; athletes and dieters benefit from more.
Up to about 1.6–2.2 g/kg supports muscle and satiety; beyond that there is little added benefit for most people and it simply displaces other nutrients.
Total body weight is the simplest and works well for most people. If you carry a lot of excess fat, basing the target on lean or goal weight avoids over-estimating.
Total daily intake matters most. Splitting it into several evenly spaced meals is a small but useful optimisation for muscle building.