Protein Intake Calculator
Work out how much protein to eat per day from your body weight and goal — maintenance, muscle gain, fat loss or endurance — with a per-meal split. Metric or imperial.
Input
Output
| Target | Grams / day | g per kg | Calories |
|---|---|---|---|
| No data yet | |||
| Target | Grams / meal |
|---|---|
| No data yet | |
More ways to use this tool
REST API
curl -X POST https://api.iotools.cloud/v1/tool/protein-intake-calculator \
-H "Authorization: Bearer YOUR_API_KEY" \
-H "Content-Type: application/json" \
-d '{
"units": "metric",
"weight": "75",
"goal": "muscle",
"meals": "4"
}'Swap in your own key from your account. The tool's fields are the body — no wrapper.
Ask an AI agent
Use the IOTools `protein-intake-calculator` tool (Protein Intake Calculator) on this input:
YOUR_INPUT_HEREPaste this at any agent connected to the IOTools MCP server, then add your input.
Embed widget
<iframe
src="https://iotools.cloud/embed/protein-intake-calculator/"
width="100%" height="520" frameborder="0" scrolling="no" loading="lazy"
title="Protein Intake Calculator — iotools.cloud"
sandbox="allow-scripts allow-forms allow-same-origin allow-downloads allow-popups allow-popups-to-escape-sandbox"
allow="clipboard-write"
style="width:100%;border:1px solid #e5e7eb;border-radius:12px;overflow:hidden"></iframe>
<script src="https://iotools.cloud/embed.js" async></script>Drop this into your own page — free, no key required, just a link back.
| Cost per API/MCP call | From 5 credits |
|---|---|
| Need more credits? | View pricing |
Also available with
Guides
How much protein you need depends on your body weight and what you're training for. This calculator turns your weight and goal into a daily range in grams, the calories it provides, and how much to eat at each meal. Everything runs in your browser.
Ranges used (grams per kg of body weight)
- Sedentary / general health — 0.8–1.0 (the RDA is 0.8)
- Active / recreational training — 1.2–1.6
- Endurance athlete — 1.2–1.6
- Build muscle — 1.6–2.2
- Lose fat while keeping muscle — 1.8–2.4 (higher protein protects muscle in a calorie deficit)
- Older adult (65+) — 1.0–1.2
The tool shows the minimum, the midpoint (recommended) and the maximum, plus a per-meal split based on how many meals you eat.
Tips
- Spreading protein over 3–5 meals of roughly 20–40 g works well for muscle maintenance.
- Protein supplies 4 kcal per gram. To split the rest of your calories, use the Macronutrient Calculator.
- People with kidney disease should follow their doctor's advice rather than a general calculator.
FAQ
Imperial units? Switch Units to pounds; the tool converts to kilograms.
Is this medical advice? No — it gives general guideline ranges for healthy adults.