About the Protein Calculator
This protein calculator turns your body weight and goal into a daily range in grams. It uses the commonly cited ranges per kilogram of body weight: 0.8 g for general health, 1.0 to 1.2 g for adults over 65, 1.2 to 1.6 g for regular exercise, 1.6 to 2.2 g for building muscle and 1.6 to 2.4 g when losing fat while keeping muscle. It then splits the total across three to five meals and shows the calories that protein supplies. These are general guidelines for healthy adults, not medical advice.
Updated October 2026
How to use the Protein Calculator
- 1Choose kilograms or pounds and enter your body weight.
- 2Pick the goal that fits you best.
- 3Choose how many meals you eat in a day.
- 4Read your daily protein range and the amount per meal.
- 5Press Copy result to keep the numbers.
Why body weight is the starting point
Protein needs scale with body size, because larger bodies carry more tissue to maintain. That is why guidelines are written per kilogram. The goal then adjusts the multiplier: the allowance for general health is the minimum to avoid deficiency, while athletes and people losing weight benefit from more to protect muscle.
Good protein sources
- Eggs, dairy and Greek yoghurt
- Chicken, turkey, fish and lean meat
- Lentils, beans, chickpeas and peas
- Tofu, tempeh and soy milk
- Nuts, seeds and protein powders as a supplement, not a replacement
Reading your range
Aim for the lower end if you are new to a goal or want a simpler diet, and the upper end if you train hard or eat in a calorie deficit. You do not have to hit the number every day; a weekly average is what counts. If the total feels hard to reach, add a protein-rich food to each meal before reaching for supplements.
Related tools
Work out your calories first with the TDEE Calculator, then split them with the Macro Calculator. The Lean Body Mass Calculator is useful if you want to base protein on lean tissue, and the Calorie Calculator, Water Intake Calculator and One Rep Max Calculator round out a training plan.
Features
- Five goal-based ranges per kilogram of body weight
- Kilograms or pounds
- Daily range in grams
- Per-meal split for three to five meals
- Calories supplied by the protein
- Honest note about medical conditions
- Runs in your browser
Frequently asked questions
How much protein do I need per day?
For general health the recommended dietary allowance for adults is 0.8 grams per kilogram of body weight, so a 70 kg person needs about 56 grams. People who exercise regularly, build muscle or are older often benefit from more. Pick your goal to see a suitable range.
How much protein do I need to build muscle?
Research on resistance training commonly points to 1.6 to 2.2 grams per kilogram of body weight per day. For an 80 kg person that is about 128 to 176 grams. More than this has little extra benefit for most people. Training and enough total calories matter just as much.
Should I use my current weight or my goal weight?
Most people use their current body weight. If you carry a lot of excess fat, using a weight closer to your healthy or goal weight gives a more realistic figure. The ranges here are guidelines, so a few grams either way is fine.
Is more protein always better?
No. Above the ranges shown, extra protein brings little added benefit and takes room from other foods. People with kidney disease, or other conditions, should check with a doctor or dietitian before raising protein intake.
How should I spread protein through the day?
Many people aim for a similar amount at each meal, roughly 20 to 40 grams for adults who want to maintain or build muscle. The calculator divides your total by the number of meals you choose, and you can adjust that to suit your routine.
How many calories are in protein?
Protein supplies about 4 calories per gram, the same as carbohydrate, while fat has 9. The result shows the calories from your daily protein, so you can see how much of your total intake it takes up.