It multiplies your body weight in kilograms by a selected grams-per-kilogram protein target. Protein calories are calculated using 4 calories per gram, and meal targets divide the daily total by your selected number of meals.

General health uses 0.8 g/kg. Active fitness uses 1.4 g/kg. Muscle gain uses 1.8 g/kg. Fat loss uses 2.0 g/kg to help preserve lean mass during a calorie deficit. Use custom only when you already have a target from a professional or coach.

Very high targets can be unnecessary and may not suit people with kidney disease or other medical conditions. This calculator is informational only; discuss high-protein diets with a qualified clinician if you have health concerns.