Daily Protein Intake
Calculator
Find out exactly how much protein you need every day based on your body weight and fitness goal — whether you're losing fat, building muscle, or competing.
How the Protein Calculator Works
Science-backed protein targets for your specific goal
Enter Your Weight
Protein needs are calculated per kg of body weight. Enter your current weight in kg or lbs.
Choose Your Goal
Fat loss, muscle gain, maintenance, and athletic performance all require different protein amounts.
Get Your Range
Receive a minimum and maximum daily protein target, plus a per-meal recommendation for 4 meals.
Why Protein Intake Matters
Protein is the building block of every fitness goal
Build & Preserve Muscle
Adequate protein is essential for muscle protein synthesis — whether you're building or maintaining lean mass.
Goal-Specific Targets
Fat loss, muscle gain, and athletic performance each have different optimal protein ranges. We calculate all of them.
Evidence-Based
Our ranges are based on ISSN and ACSM sports nutrition guidelines, not generic one-size-fits-all advice.
Track Protein in the App
Log your meals in brocali and see your protein intake in real time alongside calories and other macros.
AI-Powered Tracking
Snap a photo of your meal and brocali instantly calculates the protein content — no manual entry needed.
Free & Instant
No sign-up required. Get your personalized protein target in seconds, completely free.
Track Your Calories with AI Precision
Download Brocali for free and start tracking your meals instantly. Available on iOS and Android.
Frequently Asked Questions
Common questions about daily protein intake