Estimate daily protein from weight and goal—not a one-size RDA.

Daily protein from body weight and goal (maintain, lose, gain). Range in g/day and per meal.

Estimate protein Read the guide

Grams from body weight

Daily protein from weight and goal.

This is grams of protein, not the protein % on the TDEE macro split.

Suggested range

105–150g/day

Midpoint 120 g · ~30 g × 4 meals

Weight, pounds

Goal

Meals you actually eat

Starting point, not a prescription. Calorie totals still live on the TDEE calculator.

This tool is for education and planning. It is not medical advice.

g/kg by goal

Maintain about 1.4–2.0 g/kg. Lose fat 1.6–2.4. Gain muscle 1.6–2.2. We show the range and a midpoint, plus per-meal if you split 3–5 times.

Daily protein (g) = body weight (kg) × grams per kilogram for your goal

Lean mass vs scale weight

Scale weight includes fat. Very high body fat can use the low end of the range; very lean lifters often sit higher. This calculator does not see DEXA.

Spreading across meals

You don’t need a perfect pulse every 3 hours. Spreading protein across meals you actually eat beats one huge dinner. Calories and carbs/fat still come from the TDEE calculator.

Not medical advice

This tool is for education and planning. It does not diagnose, treat, or replace care from a qualified professional.

Want the daily picture?

Log meals and hit the target with CaloDrop.

Hit the gram target by logging meals in CaloDrop, not by guessing a scoop.

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Not medical advice. CaloDrop tools are estimates for planning, not a diagnosis or treatment.