Updated
Protein Calculator for Coaches: Daily and Per-Meal Targets
Turn a client's body weight and your chosen protein rate into a daily target. Add an even split across meals if useful. The example rate is not a recommendation; choose an appropriate target within your scope of practice.
Estimates for planning, not medical advice.
Use the calculator
Estimates for planning, not medical advice. Inputs stay in this browser and are not saved or sent to an AI service.
Method and assumptions
Daily protein (g) = body weight × your protein rate, after converting body weight to the rate's unit. For example, 80 kg × 1.8 g/kg = 144 g/day. An even split over four meals gives 36 g per meal. These inputs illustrate the arithmetic, not a recommended intake or meal frequency.
Body weight and protein-rate units are independent. If you enter pounds with a g/kg rate, weight is converted to kilograms first. The calculator uses 1 lb = 0.45359237 kg. See NIST SP 811, Appendix B.8: conversion factors, checked 9 October 2026.
Optional protein per meal = daily grams ÷ meals per day. Calculations keep full precision; results display up to two decimal places, so rounded meal values may not add to the displayed daily total exactly. Input limits keep the form manageable and are not suitability or safety ranges.
Use the result as one input to a reviewed nutrition plan. The calculator does not assess medical conditions, select an appropriate protein rate or determine a client's full calorie and macro needs. No client name or identifying information is needed.
Worked example with default inputs
- Client body weight
- 80
- Body weight unit
- kg
- Protein rate (example, not a recommendation)
- 1.8
- Protein rate unit
- g/kg
- Split protein evenly across meals?
- yes
- Meals per day
- 4
Daily protein target: 144 g. Equal split: 36 g per meal across 4 meals. Based on your chosen rate, not a recommended intake. Display values are rounded to two decimal places.
| Allocation | Protein (g) |
|---|---|
| Daily total | 144 |
| Meal 1 | 36 |
| Meal 2 | 36 |
| Meal 3 | 36 |
| Meal 4 | 36 |
Related resources
Frequently asked questions
How much protein should I enter per kilogram?
Enter the rate you have selected for the client's plan. The default 1.8 g/kg demonstrates the calculation and is not a recommendation. If you cannot assess suitability within your scope, seek advice from an appropriately qualified nutrition professional.
Can I use pounds and grams per kilogram together?
Yes. Choose lb for body weight and g/kg for the protein rate. The calculator converts the weight before multiplying. You can also choose g/lb independently of the body weight unit.
Do I need to split protein equally across meals?
No. The even split is an optional planning aid. Choose no to see only the daily target, or choose a meal count to see an equal allocation. The calculator does not prescribe meal timing.
Can I use the result in a client meal plan?
You can use the calculated grams as a starting input after reviewing suitability. The related meal plan template helps organise foods and meals; this calculator does not create a complete meal plan.