Protein Calculator
Figure out roughly how much protein you should be eating each day based on your weight and goal, split evenly across your meals. Enter your numbers below — nothing you type is stored or sent anywhere.
Recommended range
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grams of protein per day
Suggested daily target
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Per meal
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split evenly across your meals
This tool gives a rough, general estimate only, not a medical or nutrition recommendation. Protein needs vary with training, age, kidney health and other factors, so talk with a doctor or registered dietitian before making a big change to your diet.
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Take the Gear QuizHow this calculator works
We take your body weight and multiply it by a grams-per-pound range that matches your goal: lower for general health, higher for building muscle or losing fat while holding on to muscle. The middle of that range becomes your suggested daily target, which we then convert into calories and split across the number of meals you eat.
This is only a general estimate. Individual needs vary with training experience, body composition, age and kidney health, among other things. It is not a substitute for medical or nutritional advice. If you have a health condition or are considering a significant change to your diet, talk with a doctor or registered dietitian first.
For top tips on how to get your weight and physique under control, check out our blog:
