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Calcimator

Protein Intake Calculator

Calculate your optimal daily protein target based on body weight, activity level, goals, and body composition.

Inputs

lbs
%

Results

Daily Protein

93 g

Per Meal

31 g

Recommended Meals/Day3
Lean Body Mass136 lbs
Lean Mass Kg61.68
How to Use This Calculator
  1. Enter your body weight in pounds.
  2. Select your activity level: Sedentary, Lightly Active, Moderately Active, or Very Active.
  3. Choose your goal: Maintain Weight, Build Muscle, or Lose Fat.
  4. Enter your estimated body fat percentage to calculate lean body mass.
  5. Review your Daily Protein target in grams and the per-meal breakdown across the recommended 3 to 5 meals per day.

How the result changes with Body Weight

Body WeightDaily ProteinPer Meal
11261 g20 g
192104 g26 g
288157 g39 g
368200 g40 g

What each input means

Body Weight
Your current body weight in pounds
Activity Level
Your overall physical activity level
Goal
Your primary fitness goal
Body Fat %
Estimated body fat percentage

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    4 parameters
    Body Weight = 170, Activity Level = 2, Goal = 1, Body Fat % = 20 = 4 input(s) provided
  2. Calculate Daily Protein
    Daily Protein
    93 = 93
  3. Calculate Per Meal
    Per Meal
    31 = 31
  4. Calculate Recommended Meals/Day
    Recommended Meals/Day
    3 = 3

Engine last updated . Checked against 1 independently-derived test — how we verify calculators.

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