Protein calculator for daily intake targets

How to use the protein calculator

1. 01

   Enter body weight

   Use your current weight in kg or lb.

2. 02

   Choose a goal

   General fitness, fat loss, or muscle gain.

3. 03

   Hit the target in meals

   Spread protein across the day and log it in Vytal.

FAQ

What range do you use?

Roughly 1.6–2.2 g/kg depending on goal, aligned with ISSN guidance for exercising adults.

Do I need lean mass?

This tool uses total body weight for simplicity. Advanced users can adjust down if body fat is high.

Is more always better?

Diminishing returns apply. Extreme intakes are rarely necessary for most trainees.

Can trainers set client protein targets?

Yes. Trainers can assign diet plans that include macro targets.