About Us
Welcome to Protein Calculator. We are a small team of fitness enthusiasts and nutrition writers, and we built this site to answer one question clearly: how much protein do you actually need each day?
Why We Built This Site
It started with our own training. We kept running into the same problem: one calculator said 90 grams a day, another said 180, and none of them explained where the number came from. Most were buried in ads, locked behind sign ups, or written in language only a dietitian would understand.
So we built the tools we wanted to use ourselves. Every calculator on this site shows its formula, works in seconds, and asks for nothing in return. No account, no email, no upsell.
What you will find here
Fourteen calculators, each built for a specific situation. A general protein calculator for quick answers. A weight-based one if you think in pounds or kilograms. Dedicated tools for muscle gain, weight loss, women, teenagers, athletes, and more. Plus calculators that help with the practical side: how much protein is in your food, how to split it across meals, how to fit it into your macros, and how to track it day to day.
Every calculator page also includes a full guide that walks through the topic in normal language, with real questions answered in the FAQ sections.
How we keep our numbers honest
Our calculators use widely cited protein intake ranges from sports nutrition research, including guidance from the International Society of Sports Nutrition and public nutrition references like the USDA. We show our working wherever it matters, so you can see which formula produced your result and why.
That said, a calculator gives you an estimate, not a prescription. Protein needs vary with age, health conditions, medications, and training history. If you have a medical condition or you are pregnant, think of our numbers as a starting point for a conversation with your doctor or a registered dietitian, not the final word.
Why everything is free
We believe basic nutrition math should not sit behind a paywall. The site is supported by advertising, which is why you will see ads as you browse. They do not influence our calculators or our content, and we do not sell your data. What you type into a calculator stays in your browser. We do not store it.
If you spot a mistake or something that could be clearer, we genuinely want to hear about it. Use the Contact page and tell us. This site gets better every time a reader points out something we missed.
Get in Touch
Found an error, have a suggestion, or want a calculator we have not built yet? We read every message. Reach us through our Contact Us page.