Calculators
Every calculator on ProteinBenchmark uses the same underlying math — peer-reviewed g/kg coefficients, Mifflin-St Jeor TDEE, and the Protein Density tier system. Pick the one that matches your situation.
Most popular →
Protein intake calculator
How many grams of protein do you actually need per day, based on your weight, goal, and activity?
For GLP-1 users →
GLP-1 protein calculator
For people on Ozempic, Wegovy, Zepbound, or Mounjaro. Calculates protein needs adjusted for muscle preservation under reduced appetite.
Coming soon
Macro calculator
Daily protein, carbs, and fat split for your goal — built on the same TDEE math as the protein calculator.
Coming soon
Snack finder
"Find me a snack with 30g of protein under 250 calories." Reverse-search the database by your target.