Free Protein Intake Calculator Online
Free Protein Intake Calculator Online is a free online tool by US AI. Protein is the building block of muscle, and getting the right daily amount makes the difference between training that works and training that stalls. This calculator estimates your ideal protein intake in grams per day from your body weight and your goal — cutting fat, maintaining, or building muscle — using ranges backed by sports-nutrition research. It runs completely in your browser — no signup, no download, works on mobile and desktop.
📖 How to use
- Enter your body weight and choose your goal: cut, maintain or bulk.
- Press Calculate — your daily protein target in grams appears instantly, with a per-meal split suggestion.
- Your work stays on your device; nothing is uploaded anywhere.
✨ Why use this tool?
US AI's free protein calculator uses evidence-based ranges (1.6–2.2 g per kg) instead of one-size-fits-all guesses. It is fast, private and 100% free forever. Combine it with our TDEE and macro calculators for a full nutrition plan. Bookmark this page and share it with your gym partner.
❓ Protein FAQs
Is too much protein bad for kidneys? In healthy people, high protein intakes up to 2.2 g/kg/day show no harm in studies. Anyone with kidney disease should follow their doctor's advice instead.
Should I spread protein across meals? Yes — aiming for 25–40 g per meal across 3–4 meals supports muscle building better than one giant protein-heavy meal.