Protein Intake Calculator
This protein calculator gives your daily protein target in grams from your bodyweight and goal. Most people building muscle or losing fat do best on 1.6-2.2 grams per kilogram per day.
Your results
How it works
- 1Protein needs scale with bodyweight, so we calculate a gram range from your weight.
- 2Cutting sits at the higher end (up to about 2.4 g/kg) to protect muscle in a deficit.
- 3Spread protein across 3-5 meals for the best muscle-building response.
Frequently asked questions
How much protein do I need per day?
Aim for 1.6-2.2 grams of protein per kilogram of bodyweight per day for muscle gain or fat loss. Push toward the higher end when dieting or training hard.
Can I eat too much protein?
For healthy people, intakes up to around 2.5 g/kg are safe. Beyond your target there is little extra muscle benefit, so those calories are better spent on carbs and fat.
Does protein timing matter?
Total daily protein matters most. That said, spreading it across several meals of 25-40 g each slightly improves muscle protein synthesis compared to one large serving.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
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Turn these numbers into a real plan
Train on your own with Trainera's free workout and diet tracker, or get matched with a certified personal trainer who builds your plan around these numbers.