Free calculator

Advanced Protein Calculator

Calculate your optimal daily protein target and per-meal distribution based on lean body mass, age, and lifestyle.

Calculator inputs

Set your body, goal, and meal rhythm.

Adjust the fields and the estimate updates instantly. Use the range as a practical planning target, not a strict rule.

Sex
Primary Goal
Activity Level
Diet Type
4
Used only to split the daily target into easier meal portions.

Health Disclaimer

Content on MyProteinCoach is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional for personal health conditions.