Protein calculator: daily protein intake by weight
Estimate a daily protein intake target from your body weight using common protein multipliers. Switch between pounds and kilograms, then choose the multiplier that matches how you want to plan.
Calculate your daily protein target
This is a general calculator, not personal nutrition advice. Use it to get a starting number you can discuss with a qualified professional if you need individual guidance.
Estimated daily target
131g
Quick answer
This protein calculator multiplies body weight by a selected grams per kilogram target and supports both lb and kg input. For example, 180 lb is about 81.6 kg, so a 1.6 g/kg multiplier gives an estimate of about 131 g of protein per day.
Common protein multipliers
Protein targets are often expressed as grams per kilogram of body weight. If you think in pounds, the calculator converts your weight first. These rounded equivalents can help you compare the two systems.
| g/kg | g/lb | Common use |
|---|---|---|
| 0.8 | 0.36 | Baseline reference intake |
| 1.2 | 0.54 | Active lifestyle planning |
| 1.6 | 0.73 | Training or muscle support planning |
| 2.0 | 0.91 | Higher protein planning |
| 2.2 | 1.00 | Very active or higher protein planning |
How to use your result
Treat the number as a planning estimate, then check whether it feels practical across normal meals. Many people find it easier to split the target across breakfast, lunch, dinner, and one snack instead of leaving most protein for the end of the day.
If you want a faster way to keep that number visible, Proto lets you set your own target and log meals from a photo. You can also read our guide to the best protein tracker app for iPhone or compare why tracking protein and fiber together can make daily logging more useful.
Takeaway
Start with body weight, choose a common multiplier, and use the result as a simple daily target. The useful part is not the exact decimal, but having a clear number you can track consistently.
Please note: Proto does not provide medical or dietary advice. Always consult a qualified healthcare professional to determine appropriate protein intake for your needs.
Related guides
Protein calculator FAQ
How does this protein calculator work?
Enter your body weight, choose pounds or kilograms, then pick a common protein multiplier. The calculator converts units if needed and multiplies your weight by the selected target.
Which protein multiplier should I choose?
The right multiplier depends on your body, activity, goals, and medical context. Use this as a general planning tool and ask a qualified healthcare professional for personal guidance.
Can Proto track my protein target?
Yes. Proto lets you set a daily protein goal and track meals quickly from a photo on iPhone.