Health · Utility calculator
Protein Target Calculator
Calculates a daily protein target from body weight, training goal, and activity level, then breaks it into practical meal targets.
Instant result
Plain-English why
Copyable takeaway
What this means
Based on 80.0 kg weight and building muscle multiplier (2.2). Per meal: 59g (3 meals) or 44g (4 meals). Equivalents: 568g chicken, 29.3 eggs, 1035g Greek yoghurt, 1956g lentils.
Formula used
Target = kg * multiplier. Multipliers: sedentary 0.8, light 1.2, moderate 1.6, very active 2.0, building muscle 2.2.
Worked example
80kg building muscle: 176g/day, about 44g across four meals.
Common questions
Can I use this internationally?
Yes. Currency selectors are display-only unless a tool explicitly says otherwise; no currency conversion is performed.
How exact is the result?
It follows the published Technofatty formula for this tool, but real life can add fees, rules, timing quirks, and context.
Plain-English summary
My protein target is 176g/day.
This section translates the result into a short, direct takeaway rather than leaving the page at a bare number.
Related instruments
Keep going
Water Intake Gauge
Get a daily hydration estimate based on your weight, activity level, and climate — with an honest note about what the number cannot account for.
Open verdictShould I Be Proud Of This Plate?
Put a meal on trial under a chosen health lens and get green flags, watch-outs, and a tiny repair job.
Open verdictBMI Reality Check
Calculate your BMI and get the WHO category — with a strong disclaimer that BMI is a blunt population tool, not a personal health verdict.
Open verdict