Daily Protein Calculator – Goal Based Targets

This calculator turns the protein research into one number: your daily grams. It starts from body weight, then adjusts the multiplier for what you are doing. Sedentary adults get the RDA baseline of 0.8 g/kg. Regular exercisers land at 1.2–1.6 g/kg, and anyone building muscle or dieting hard moves into 1.8–2.6 g/kg, the ISSN-backed band that keeps muscle protein synthesis topped up and protects lean mass during cuts. Worked example: a 68 kg office worker who trains three times a week at 1.6 g/kg needs 109 g daily — roughly 4 meals of 27 g, or 3 meals plus one 25 g shake. The result also shows how far you are above the RDA and what that gap means in real food portions like chicken breasts (31 g each) or eggs (6.5 g each).

1. 1

   Enter body weight

   Kilograms or pounds — the calculator converts automatically

2. 2

   Choose goal and activity

   Sedentary, active, muscle gain or fat loss set the g/kg factor

3. 3

   Read grams and meals

   Daily target plus a 3–5 meal breakdown you can act on

• 1

  Hit the target daily — muscle responds to consistency, not perfect days

• 2

  Track for one week, then eyeball portions using hand-size guides

• 3

  Adjust the target whenever weight moves 5 kg

• Using the RDA 0.8 g/kg for hard training and wondering why progress stalls

• Counting protein from bread and vegetables but forgetting them in totals

• Drinking three shakes and calling it a high-protein diet

• Setting the target from goal weight instead of current weight while bulking