Health & Fitness
Protein Calculator
Protein — it estimates a daily protein target = body weight × grams per kg for your goal. This page runs that same calculation on your numbers, in your browser: no signup, no uploads, nothing stored.
Enter your weight and goal and Protein Calculator works out a daily protein range in grams with your body weight and goal — fast, free and private, with no sign-up or uploads.
About this calculator
It estimates a daily protein target = body weight × grams per kg for your goal. It matters when you want a quick screening number before deciding whether a habit, plan or measurement deserves a closer look. Here is the calculation on real numbers: At 1.6 g per kg for a 70 kg active adult: 1.6 × 70 = 112 g protein/day as a general guideline. For your own figures, use the calculator above — same method, your inputs, computed on-device.
How to use
- Enter your body weight in kilograms for the protein target.
- Choose your goal, from general health to muscle gain.
- Press Calculate to see a daily protein range.
- Aim somewhere within the range across the day.
Why use Protein Calculator
Fast
Calculations run in your browser. No round trip to a server.
Private
Your inputs never leave your device. Nothing is uploaded.
Free
No signup, no paywall, no ads-in-results, no watermarks.
Educational
Uses common estimation formulas for educational purposes. Results are not medical advice and should not replace professional guidance.
Mobile-ready
Optimised for phones, tablets, and desktops alike.
Transparent
Clear about formulas used and their limits, with disclaimers where they matter.
Common uses
Use it for staying accountable
Use it for everyday fitness check-ins
Use it when planning a fitness routine
Use it for comparing before-and-after
Use it when tracking progress over time
Use it for setting realistic training goals
Technical notes
Protein Calculator estimates a daily protein target = body weight × grams per kg for your goal.
These are general-population estimates and not a substitute for advice from a qualified clinician.
Because it runs locally, results appear instantly with no server round-trip.
FAQ
How much protein do I need per day?
Common guidance ranges from about 0.8 g/kg for general health to 1.6–2.2 g/kg for strength and muscle gain. A 70 kg person targeting strength lands around 112–154 g.
Why give a range instead of one number?
Protein needs depend on training, age, and goals, so a range is more honest and flexible than a single target you must hit exactly.
Can I eat too much protein?
Very high intakes offer little extra benefit for most people, and those with kidney conditions should be cautious — ask a professional if unsure.
Does the Protein Calculator send my data to a server?
No. The Protein Calculator runs entirely in your browser — your inputs never leave your device, and nothing is uploaded or stored.
Worked example
At 1.6 g per kg for a 70 kg active adult: 1.6 × 70 = 112 g protein/day as a general guideline.