Oceans of Renewal

Protein Calculator

Estimate a daily protein range based on your body weight, activity level, and current fitness goal, then see a simple per-meal breakdown.

Choose your measurement system

Enter your body weight using pounds or kilograms.

Enter your body weight

Protein estimates are calculated primarily from body weight.

Body Weight

Select your activity level

Choose the option closest to your typical weekly activity.

Select your goal

Your goal adjusts the protein planning range.

How many meals do you eat?

This is used only to show a simple per-meal breakdown.

CALCULATED RESULT

Estimated Daily Protein

Daily protein target

— grams/day

Estimated range: —

Enter your information and calculate to see your estimated daily protein planning range.

Per Meal

— based on 3 meals

Protein Ratio

— grams per kg

Protein Calories

— kcal/day estimate

Weight Used

— converted to kilograms

Your Protein Range

This range is a planning estimate based on your body weight, activity level, and selected goal.

Estimated daily range —

— —

Activity level Sedentary

Selected goal Maintain

Planning range used —

Meals per day 3

How This Works

Protein planning is commonly expressed as grams of protein per kilogram of body weight. This calculator converts your weight to kilograms, applies a range based on activity and goal, and displays the midpoint as a simple daily planning estimate.

Protein Planning Tips

Spread protein-containing foods across your day.
Use the range rather than treating one number as exact.
Recalculate after meaningful changes in weight or activity.
Food quality and total calorie intake still matter.

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Educational calculator only. Protein requirements vary by age, health status, pregnancy, activity, total calorie intake, body composition, kidney function, medications, training demands, and other factors. Results from this tool are mathematical estimates and are not an individualized nutrition prescription or medical advice. People with kidney disease, metabolic conditions, pregnancy, or other medical concerns should discuss protein intake with an appropriate licensed healthcare professional.