Free Daily Protein & Macronutrient Calculator (Grams Per Body Weight) Online
Calculate daily protein requirements (in grams and calories) for muscle building, fat loss preservation, and endurance athletics. — 100% free online utility, zero sign-up, zero paywalls, and private client-side processing.
How It Works
Enter Body Weight
Input current weight in kg or lbs.
Select Fitness Goal
Choose Muscle Hypertrophy, Fat Loss (Cut), Maintenance, or Endurance Sport.
Inspect Recommended Grams
Review daily grams target (e.g. 1.6g to 2.2g per kg of bodyweight).
Review Per-Meal Distribution
See recommended 4-meal protein breakdown (e.g. 35-45g per meal).
Frequently Asked Questions
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