Calculate protein intake

Translate body weight and training status into a daily protein range, an equal per-meal split, and its approximate calorie contribution.

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ToolProtein Intake Calculator
Input
Output
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How it works

Body weight is multiplied by 0.8 g/kg for sedentary adults, 1.4 to 2.0 for general exercise, or 1.6 to 2.0 for strength training. The rounded midpoint is divided by the entered meal count, and 4 kcal per gram converts that midpoint into energy; neither goal nor meal count is assumed.

Formula
daily protein range = body weight in kg × selected g/kg factors
  • The equal meal number is planning arithmetic rather than a claim that every meal must contain the same amount.
  • The exercise ranges apply to healthy adults, not clinical renal or pregnancy diets.

Worked example

An 80kg lifter
Strength training range
Input
											Weight kg: 80
Goal: strength training
Meals per day: 4
Output
												Min grams: 128
Max grams: 160
Midpoint: 144
Per meal: 36
Calories: 576

When to use this

Resistance-training meal plans use the 1.6 to 2.0 g/kg band, general exercise nutrition uses 1.4 to 2.0, and food logs divide the chosen daily midpoint across a stated number of meals.

Edge cases

  • Sedentary status returns 0.8 g/kg at both ends instead of inventing a higher upper boundary not present in the selected baseline.
  • Protein quality, leucine content, meal timing, and absorption are not modeled; per-meal grams are only the daily midpoint divided evenly.
  • Kidney disease, pregnancy, childhood, older-age needs, and prescribed diets receive no adjustment because the factors target healthy adults.

References