Protein Intake Calculator
How the protein math works
Most evidence-based guidelines express protein needs as grams per kilogram of body weight. The calculator converts weight to kilograms when necessary and multiplies by your chosen activity factor. In MathML form the relationship is , where is body mass in kilograms and is the activity multiplier. Dividing by the number of protein feedings distributes the daily total evenly across meals to encourage consistent muscle protein synthesis.
If you enter weight in pounds, the tool internally multiplies by to reach kilograms. The final output includes both metric and imperial quantities to simplify grocery planning and nutrition tracking apps.
Protein scenarios at a glance
Compare how daily needs shift with body size and training emphasis.
| Profile | Weight | Activity factor | Daily protein | Per meal (4 feedings) |
|---|---|---|---|---|
| Desk worker easing into exercise | 150 lb | 1.0 g/kg | 68 g | 17 g |
| Endurance athlete in training camp | 70 kg | 1.6 g/kg | 112 g | 28 g |
| Strength athlete during a bulk | 200 lb | 2.0 g/kg | 182 g | 45 g |
Hitting these numbers does not require rigid meal plans. Spread protein-rich foods—such as poultry, legumes, tofu, Greek yogurt, or whey shakes—across breakfast, lunch, dinner, and snacks. Pair each feeding with carbohydrates and vegetables for balanced nutrition.
Fine-tune your nutrition strategy
Protein targets should adapt to training cycles, energy goals, and recovery feedback. Increase the factor temporarily during intense lifting blocks, or reduce it slightly on deload weeks while keeping meal distribution even. Monitor sleep quality, hunger, and gym performance to confirm the plan fits your lifestyle.
Continue dialing in your macros with the Macro Nutrient Calculator, balance hydration using the Daily Water Intake Calculator, and translate training stress into calories via the Running Calorie Burn Calculator or other activity-specific tools.