Protein Intake Calculator
Estimate daily protein intake based on weight and goal (maintenance, fat loss, muscle gain).
Last reviewed by the Radiatus Cloud team
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Estimate your daily protein target
Protein needs vary with body weight and goal, and a target helps you eat deliberately. This calculator estimates daily protein intake based on your weight and goal, whether maintenance, fat loss or muscle gain.
Why protein needs scale with weight and goal
Protein requirements are commonly expressed per unit of body weight, because a larger body needs more, and the amount rises with goals like building muscle or preserving it during fat loss, where higher intake supports the outcome. A single generic figure misses this, which is why the target is calculated from your weight and what you are trying to do. Knowing a concrete daily number turns a vague intention to eat more protein into something you can actually plan meals around.
A health estimate
This is an estimate from a standard formula for general information, not medical advice; individual health depends on far more than any single number, so consult a professional for anything that matters. It runs entirely in your browser, so nothing you enter is uploaded, keeping your figures on your own machine.
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Frequently Asked Questions
How is protein target calculated?
From your body weight and goal, using per-kilogram guidelines that rise for muscle gain or preserving muscle during fat loss.
Why does the goal change the target?
Because building or preserving muscle benefits from higher protein than simple maintenance, so the target scales with what you are trying to achieve.
Is more protein always better?
No. There is a useful range; beyond it, extra protein offers little added benefit for most people. The calculator targets a sensible amount for your goal.
Is this medical advice?
No. It is a general estimate. Consult a professional for guidance suited to your health and circumstances.
Is my data uploaded?
No. The calculation runs entirely in your browser.
Privacy & Security
Calculated locally in your browser. No data is sent to any server.
How to Use
Enter weight and goal to estimate protein range in grams/day.
Disclaimer: This tool is provided "as is" without warranty of any kind. Results are for educational and utility purposes.
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