What does this tool do?
A protein target combines a baseline grams-per-kilogram figure with adjustments for fat loss, muscle gain and training volume. This calculator produces one practical daily number and splits it across meals.
The Formula
Daily protein = Body weight (kg) × (Goal factor + Activity adjustment)Frequently Asked Questions
How should I spread protein across the day?
Even portions of roughly 20–40 g are a common approach. The total daily intake matters most, especially when training.
Do plant-based diets need more protein?
Plant proteins are often less digestible and lower in some essential amino acids. Some people on plant-based diets aim toward the upper end of the range and include varied sources.