Protein Intake Calculator

Daily protein target based on bodyweight and activity goal.

Weight (lbs)

Activity Goal

Aim for about 98g of protein a day — that's 394 calories' worth, roughly split across 3-4 meals.

Daily Target

98g

How this is calculated

Grams per day = body weight (kg) × a factor for your goal, based on ISSN position-stand ranges: 0.8 g/kg sedentary baseline up to ~2.0 g/kg for muscle gain.