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About this tool
Work out your daily protein target in grams from body weight, activity level and training goal, with a per-meal breakdown.
Protein Requirement Calculator turns your body weight and training goal into a daily protein target in grams. It applies widely cited grams-per-kilogram bands — 0.8 g/kg for the sedentary RDA, 1.2-1.6 g/kg for endurance training, 1.6-2.2 g/kg for building muscle and 1.8-2.4 g/kg for holding on to muscle in a calorie deficit — and can work from lean body mass instead of scale weight if you know your body fat percentage. It also splits the total across your meals and shows the calories that protein contributes.
Open Protein Requirement Calculator on AltFTool — it loads instantly in your browser.
Choose Kilograms or Pounds, then enter Body weight (kg) or Body weight (lb) and Protein meals per day.
Pick from Activity and goal — Sedentary, General fitness, Endurance training, Build muscle, Fat loss or Adult over 65 — and tick Base the target on lean body mass instead to add Body fat (%).
Read Suggested daily protein in g/day with its sensible range, plus the Per-kilogram band, Per meal and Calories from protein rows, then press Copy result.
Shows the evidence-based low-to-high band per kilogram alongside a suggested midpoint target.
Switch to lean body mass when scale weight would overstate the tissue that actually needs protein.
Splits the target across meals and shows roughly how much chicken, paneer, eggs or dal that means.
The adult RDA is 0.8 g per kg of body weight, which is a deficiency-prevention floor rather than an optimum. Active people commonly aim for 1.2-1.6 g/kg, and 1.6-2.2 g/kg is the range most often cited for building muscle.
Total body weight is fine for most people. At higher body-fat levels it inflates the target, so basing the calculation on lean mass (with a body-fat estimate) gives a more realistic number.
In healthy people, higher protein intakes have not been shown to harm kidney function in the research to date. If you have existing kidney disease or another medical condition, ask your doctor before increasing protein — this tool is informational only.
Splitting intake into three to five servings of roughly 25-40 g each generally supports muscle protein synthesis better than one very large serving, though total daily intake matters most.
Add the Protein Requirement Calculator widget to your blog or website — free, responsive, no signup. Just keep the “Widget by AltFTool” credit link visible.
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