Explain it like I'm 12
Protein Intake Calculator turns body weight and a grams-per-kg target into daily protein, per-meal protein and calorie share.
Protein Intake Calculator
Protein Intake Calculator estimates daily protein, protein per meal and protein calorie share from body weight and target grams per kilogram.
Source references
- USDA Dietary Guidelines — general nutrition guidance reference
Formula
Daily protein = body weight kg x grams per kg. Per meal = daily protein / meals. Protein calories = protein grams x 4.
Worked example
80 kg at 1.8 g/kg gives 144 g protein per day, or 36 g across 4 meals.
Professional note
Choose the grams-per-kg target from the goal first, then use the per-meal number to make the target practical.
Regional and unit assumptions
General nutrition planning estimate. Clinical nutrition needs require qualified advice.
Assumptions and limitations
- Protein target is user-selected.
- Does not diagnose medical, kidney, sports or dietetic needs.
- Meal split is a planning guide only.
Methodology & Accuracy
How this calculator is checked
CalculationTime pages are built around visible arithmetic: the formula, assumptions, worked example and practical limitations are shown so the result can be checked rather than simply trusted.
Formula used
Daily protein = body weight kg x grams per kg. Per meal = daily protein / meals. Protein calories = protein grams x 4.
Standard or basis
General nutrition planning estimate. Clinical nutrition needs require qualified advice.
Where a calculator follows a named legal, trade or industry standard, that standard is cited visibly. Otherwise the page uses transparent general arithmetic and states its limits.Master's Tip
Choose the grams-per-kg target from the goal first, then use the per-meal number to make the target practical.
Related calculators
Questions
Why does protein use body weight?
Protein targets are commonly expressed as grams per kilogram of body weight so the target scales with the person.
Why can carbs fall to zero?
If protein and fat allocations consume the calorie target, no remaining calories are available for carbohydrate in this arithmetic split.
Calculation note
Protein targets are easier to use when converted from grams per kilogram into real daily and per-meal numbers.
Protein intake needs assumptions beside the result
The calculator keeps the input values, formula trail and limitation note visible so the result can be checked later instead of treated as a magic number.
The printable record is part of the calculator
A useful result is one that can be compared with a statement, plan, workout log, timetable or worksheet after the page is closed.