PROTEIN CALCULATOR
HOW MUCH PROTEIN?
Get a fast, evidence-informed estimate of your daily protein target based on your body weight, activity level,and training goal.
YOUR INFORMATION
ACTIVITY LEVEL
GOAL
Results are informational estimates and can vary based on total calories, training history, body composition, and individual needs. Always consult a physician or registered dietitian before making major nutrition changes.
YOUR RESULTS
Recommended daily protein range
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Enter your details, then click Calculate.
Approx. grams per meal
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Select meals per day to see a per-meal estimate.
Target basis used
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We calculate using g/kg and convert if you enter pounds.
How does the MNM ProLabs Protein Calculator work? +
This tool estimates a daily protein range using your body weight and a grams-per-kilogram (g/kg) target.
Your activity level sets a baseline range, and your goal adjusts it to better match your intended outcome
(cut, maintain, or build). The result is a practical range you can use to plan meals and stay consistent.
Tip: Spreading protein across meals can improve adherence and helps you hit your daily target more comfortably.
Tip: Spreading protein across meals can improve adherence and helps you hit your daily target more comfortably.