Protein Calculator

Use this protein calculator to find your daily protein, fat, and carbs in grams. Enter your body weight, your daily calorie target, and your goal — losing weight, maintaining, or building muscle — and get your personal macro split in seconds. If you do not know your calorie target yet, find it first with the TDEE Calculator or the Calorie Deficit Calculator, then enter that number here.

This calculator gives an estimate only and is not medical advice. If you have a health condition or your doctor has given you a protein limit, follow your doctor’s advice.

How to Use This Calculator

1. Enter your body weight and choose kg or lb. If you enter pounds, the calculator converts them to kilograms first (kg = lb × 0.453592).
2. Enter your daily calorie target in kcal. Use the TDEE Calculator or the Calorie Deficit Calculator on this site to find your target if you do not know it.
3. Choose your goal — Lose weight, Maintain, or Build muscle — then click “Calculate My Macros” to see your daily protein, fat, and carbs in grams, with calories and percentages, plus your protein per meal.

Worked example

For an 80 kg person aiming to lose weight on 2,259 kcal a day: protein is 80 × 1.9 = 152 g, rounded to 150 g (600 kcal); fat is 80 × 0.9 = 72 g, rounded to 70 g (630 kcal); and carbs are (2,259 − 600 − 630) ÷ 4 = 257 g (1,028 kcal). That is 37.5 g of protein per meal across 4 meals.

Note: If you leave a field blank or enter an invalid number, the calculator will ask you to fill in all fields — it will not show 0 or blank results.

Frequently Asked Questions

How much protein do I need per day?

For active adults, about 1.4–2.0 g of protein per kg of body weight a day (International Society of Sports Nutrition). This calculator uses 1.9 g/kg for losing weight, 1.6 g/kg for maintaining, and 2.0 g/kg for building muscle.

How do I find my calorie target?

Use the TDEE Calculator or the Calorie Deficit Calculator on this site to find your daily calories, then enter that number here.

Is a high-protein diet safe?

For healthy adults it generally is, but if you have kidney disease, liver disease, or your doctor has given you a protein limit, follow your doctor’s advice. This calculator gives an estimate only and is not medical advice.