Macronutrients (Protein, Carbs, Fat)
Split your daily calorie target into exact grams of protein, carbohydrates and dietary fat.
Open calculatorDaily protein target
Daily protein (g) = body weight (kg) × target grams per kilogram. Active lifters and endurance athletes typically aim for 1.4–2.0 g/kg, while 0.8 g/kg is the baseline sedentary minimum.
Current body weight in kilograms.
kg
Target protein multiplier — e.g. 1.6 g/kg for strength training or fat loss.
Daily protein target
120
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Count protein from whole meals first before topping up with protein shakes.
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Educational estimate only. Not medical, tax, legal or financial advice.