Protein Calculator
From RDA survival levels to hypertrophy optimization — protein needs scale with stress, not just size.
Daily protein target
105 g
- Per meal (4 meals)
- 26 g
- In ounces-equivalent meat
- ≈ 5 oz cooked
How the Protein Calculator works
The calculation follows the standard method used across the US — no shortcuts, no hidden assumptions. Here is exactly what happens behind the scenes:
Frequently Asked Questions
How does the Protein Calculator work?
Enter your numbers above and results update instantly using standard formulas, computed entirely on your device.
Is the Protein Calculator free to use?
Yes — completely free with no signup required, and it works on phones, tablets, and desktops.
Related Calculators
Macro Calculator
Turn calorie targets into daily protein, carb, and fat grams using popular macro splits.
Fitness & Health
Fat Intake Calculator
Daily dietary fat targets in grams based on calories, within the 20–35% AMDR range.
Fitness & Health
Lean Body Mass Calculator
Estimate lean body mass from height, weight, and sex using the Boer equation, or directly from body fat %.
Fitness & Health