Most protein calculators hand you one suspiciously exact number — “147 g per day” — as if sports nutrition were that precise. It isn’t. Our protein intake calculator does the more honest thing: it gives you a range.
- A range, not a false promise — pick your weight and goal, and we compute both the low and high end of the commonly-referenced g/kg range for that goal, so you see the real spread instead of one overconfident number.
- Metric or imperial — enter your weight in kilograms or pounds; we convert automatically.
- Four goal presets — Sedentary/general health, General fitness, Muscle building/strength training, and Endurance athlete, each citing its g/kg range plainly.
- Calories included — we also show the equivalent calories from that protein range, at 4 kcal per gram.
- Shareable — your weight, unit, and goal live in the link.
If you already have a calorie budget you’re splitting by percentage, check out our macro calculator — the two tools can disagree slightly, and that’s fine; the FAQ on the tool page explains why. As always: this is a general estimate, not personalized medical or nutrition advice, and it doesn’t account for kidney health or other medical conditions.