Your Protein Intake Calculator
Find your daily protein target for muscle gain, fat loss, endurance, general health or older age, with grams per meal and a table of foods that give you.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Illustration. Open the tool for the real thing.
See it in action
Sample input: Body weight = 70
What is the Protein Intake Calculator?
Choose your body weight and your situation (general health, regular exercise, building muscle, losing fat, endurance, 65+ or pregnancy) and get a daily range in grams, based on grams per kilogram of body weight, plus the middle target and grams per meal.
A table shows how many eggs, chicken breasts, yogurts, tofu portions and other foods it takes to reach one meal's worth of protein.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
Matched ranges per kg.
3 to 6 meals.
14 common foods.
Either.
Standard ranges.
AZRS tools are free to open and use.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This fitness tool | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
Is more protein better?
Not beyond about 2.2 g/kg for muscle. People with kidney disease should follow medical advice.
Is it free and private?
Yes, no signup. Whatever it saves stays in your own browser on this device. How many grams of protein you need per day and per meal. Includes 7 situations; Per-meal target; Food equivalents.
Do I need protein powder?
No. Powder is a convenience, not a requirement. Whole foods can provide the same grams.
How do I use the Protein Intake Calculator?
1. Enter your weight. 2. Choose your goal. 3. Pick meals per day. 4. Read the range and food table.
Any tips for good results?
Spread protein across meals. Whole foods first, powder as needed. Plan one protein food for each meal first, then fill the plate around it.
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