Protein Intake Calculator
This protein calculator estimates how many grams of protein you need per day from your body weight and activity goal, splits the total across your meals, and lists common protein sources for reference.
About this tool
This protein calculator estimates how many grams of protein you need per day from your body weight and activity goal, splits the total across your meals, and lists common protein sources for reference.
How to use it
- Enter your body weight in kg or lbs.
- Choose your activity and goal level.
- Set how many meals you eat per day.
- Read your daily protein, protein per meal and the calories it provides.
Good to know
- Levels range from 0.8 g/kg (the RDA minimum for sedentary adults) through 1.2, 1.6, 2.0 and 2.2 up to 2.4 g/kg for athletes and bodybuilders.
- Daily protein = body weight in kg × grams per kg; per-meal protein = daily total ÷ meals per day.
- Protein provides 4 kcal per gram.
- Reference amounts: chicken breast about 31 g per 100 g, one large egg about 6 g, 100 g of cooked lentils about 9 g.
Runs entirely in your browser — nothing you enter is uploaded or stored.
Frequently asked questions
How much protein do I need a day?
Sedentary adults need at least 0.8 g per kg of body weight. People who train regularly or want to build muscle usually benefit from about 1.6–2.2 g per kg.
How much protein can the body use in one meal?
There is no strict limit, but spreading protein across three to five meals of roughly 20–40 g each is a practical way to support muscle building throughout the day.
Is too much protein bad for you?
For healthy people, intakes up to about 2 g per kg are generally considered safe. People with kidney disease should follow their doctor's advice on protein.
Should I use my current or goal body weight?
Use your current weight if you are near a healthy weight. If you have a lot of weight to lose, many coaches base protein on goal weight or lean mass instead.