Last Updated on January 15, 2025
Getting enough protein daily is non-negotiable if you’re trying to build muscle, burn fat, or simply stay lean and healthy. But here’s the thing—everyone’s protein needs are different. It depends on your weight, goals, and activity level.
That’s why we built this simple, free protein calculator with a built-in meal planner—so you don’t have to guess.
💡 Why Use a Protein Calculator?
Let’s be real. Most people either under-eat protein or just wing it. But if you’re aiming for results—whether that’s more definition, strength, or fat loss—protein is your best friend.
This calculator takes into account:
- Your current weight (in kilograms)
- Your fitness goal (maintenance, muscle gain, or fat loss)
- A smart protein multiplier based on your goal
It then calculates how many grams of protein you need daily.
🍗 Bonus: Sample Meal Plan Built-In
The best part? Once your daily protein target is calculated, the tool suggests meals to help you hit your number. Think:
- Grilled chicken breast
- Boiled eggs
- Protein shakes
- Greek yogurt
- Salmon, turkey, tuna, tofu, and more
We’ve built in 25+ protein-rich meal options—so no excuses. You’ll get a realistic idea of how to reach your goal without overcomplicating it.
✅ Who Is This For?
This protein calculator is perfect for:
- Beginners starting a fitness or weight loss journey
- Bodybuilders and athletes fine-tuning their macros
- Busy professionals who want meal ideas that hit their targets
- Anyone who’s tired of second-guessing their diet
🔍 How It Works (in 3 steps):
- Enter your weight in kilograms
- Select your goal (maintenance, build muscle, or lose fat)
- Click “Calculate” to get your daily protein target and sample meal plan
