Perfect Protein calculator

Protein Calculator

Find your daily protein target using evidence-based ranges. Choose metric or imperial units, set your activity level and goal, and get a personalized recommendation—plus a suggested split across meals.

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Units

Sex Female Male Other / Prefer not to say

Age

Weight (kg)

Height (cm)

Height (ft / in)

Activity level Sedentary Lightly active Moderately active Very active Athlete / Intense training

Primary goal General health Fat loss / Cutting Muscle gain / Recomposition Endurance performance

Meals per day 2 3 4 5

Protein intensity Conservative Balanced Aggressive

This tool provides educational estimates and is not a substitute for professional medical advice.

Personalized target —

— g/day

— g per meal × 3 meals

—

Suggested range by scenario

Scenario	g/kg	g/day*

*Using your current weight

What these numbers mean

General health needs hover around 0.8 g/kg of bodyweight. More activity and goals like fat loss or muscle gain push the target higher (often 1.2–2.2 g/kg). Distribute protein evenly across meals (e.g., 25–45 g per meal) and include whole‑food sources first.

Quick examples (~25–35 g)

• 150 g cooked chicken breast + veggies
• 1 scoop whey + 200 g Greek yogurt
• 2 eggs + 150 g tofu scramble + toast

Tips

• Prioritize lean proteins, legumes, dairy, soy, or quality powders.
• Hit fiber and micronutrients; protein alone isn’t enough.
• Stay hydrated; higher protein increases fluid needs.

Built as a clean-room, educational clone. No affiliation with the referenced site.