---
title: "Protein Intake Calculator | Boost Fitness"
canonical_url: "https://boostfitness.io/tools/protein-intake-calculator"
last_updated: "2026-07-11T17:41:59.787Z"
meta:
  description: "Free protein intake calculator: an evidence-based daily protein range (1.2–2.2 g/kg) for your body weight and goal — fat loss, muscle gain, endurance or health."
  "og:description": "Free protein intake calculator: an evidence-based daily protein range (1.2–2.2 g/kg) for your body weight and goal — fat loss, muscle gain, endurance or health."
  "og:title": "Protein Intake Calculator | Boost Fitness"
---

Boost Fitness

# **Protein intake calculator**

Get an evidence-based daily protein range for your body weight and goal — from 1.2 g per kg for general health up to 2.2 g per kg for building muscle or dieting. Free, instant, and grounded in the published research.

**Body weight**

**Goal**

Your daily protein range

**130–175 g**

1.6–2.2 g per kg of body weight

Simple daily target

**155 g**

Midpoint — a practical single number

**General guidance, not medical advice**

This calculator gives population-level estimates for healthy adults. It is not a diagnosis or a prescription — speak to your GP or a registered professional before making significant changes, especially if you are pregnant, under 18, or managing a medical condition.

## How this protein calculator works

The calculation is deliberately simple: your body weight in kilograms multiplied by an evidence-based range of grams per kilogram for your goal. The ranges come from the sports-nutrition literature rather than marketing copy — reviews by Phillips and Van Loon (2011) support 1.2–2.2 g/kg for active people, and the landmark Morton et al. (2018) meta-analysis of resistance-training studies found muscle gains plateau around 1.6 g/kg on average, with ~2.2 g/kg as the sensible upper bound. For dieters, Helms et al. (2014) found higher intakes of roughly 1.8–2.2 g/kg best preserve lean mass in a calorie deficit.

For context, the UK reference nutrient intake of 0.75 g/kg is a floor to prevent deficiency in sedentary adults — not a target for anyone training regularly. That gap between "enough to survive" and "enough to adapt" is why athletes and dieters need meaningfully more than the label on the back of a cereal box implies.

## Putting the number to work

Ranges beat single numbers because adherence beats precision. Start at the bottom of your range and only push higher if hunger, recovery, or lean-mass retention suggest you need it. In practice most people do best spreading intake over three to five feedings of 0.3–0.4 g/kg — roughly 25–40 g per meal — with one of those near training. If you also want calorie and carbohydrate targets around this number, the [macro calculator](https://boostfitness.io/tools/macro-calculator) builds a complete daily split, and the [one rep max calculator](https://boostfitness.io/tools/one-rep-max-calculator) covers the training side.

To make the grams concrete: 100 g of cooked chicken breast provides roughly 30 g of protein, a large egg about 6 g, 100 g of firm tofu about 8 g, 200 g of Greek yoghurt around 20 g, and a typical scoop of whey 20–25 g. A 150 g daily target is therefore three or four protein-centred meals — demanding but entirely doable with ordinary food.

## Limitations — and when a coach should adjust

Grams-per-kilogram targets scale linearly with body weight, which breaks down at the extremes. For clients carrying significant excess body fat, total body weight inflates the target — coaches should anchor to estimated lean mass or a realistic goal weight instead. Older adults (roughly 65+) benefit from the higher end of each range because muscle protein synthesis becomes less responsive with age. Vegan athletes may also want to sit slightly higher and vary protein sources, since plant proteins are typically lower in leucine per gram.

Finally, a target only matters if it is tracked. Coaches on [Boost Fitness](https://boostfitness.io/features/nutrition) prescribe protein, calorie, and macro targets straight to each client's calendar, and clients log meals against them in a built-in food diary — so the adjustment conversation happens over real data, not guesswork.

## **Frequently asked questions **

## **More free tools **

**One Rep Max Calculator**

Estimate your 1RM from any set with the Epley and Brzycki formulas, plus a 50–95% loading table.

[One Rep Max Calculator](https://boostfitness.io/tools/one-rep-max-calculator)

**Macro Calculator**

Calories and macros for any goal — BMR (Mifflin-St Jeor), TDEE, and a protein/fat/carb split.

[Macro Calculator](https://boostfitness.io/tools/macro-calculator)

**BMI Calculator**

Body mass index in metric or imperial units, with NHS categories and honest limitations.

[BMI Calculator](https://boostfitness.io/tools/bmi-calculator)

From Boost Fitness — see [~~nutrition coaching features~~](https://boostfitness.io/features/nutrition), [~~pricing~~](https://boostfitness.io/pricing), or [~~how we compare~~](https://boostfitness.io/compare).

## **Prescribe targets to clients automatically**

Boost Fitness turns numbers like these into daily calorie, macro, and training targets on each client's calendar — with a food diary, programme builder, and progress tracking built in. Start your 30-day free trial.

[Start your 30-day free trial](https://boostfitness.io/register) [Explore nutrition coaching](https://boostfitness.io/features/nutrition)

### **Targets that update themselves**

Set it once — your clients see it every day