Skip to content
XUtilHub

Protein Calculator – How Much Protein Do I Need Per Day?

Find how much protein you need per day based on your weight and goal: general health, endurance, building muscle, fat loss or healthy ageing.

  • Free, no sign-up
  • Runs in your browser, nothing uploaded

About the Protein Intake Calculator

Work out a daily protein target in grams from your body weight and goal, with amounts per meal and examples of common protein foods.

Key features

  • Daily protein range in grams
  • Based on your weight and goal
  • Per-meal amounts for 3 or 4 meals
  • Calories from protein
  • Food examples
  • kg or lb

How much protein do you need?

Protein builds and repairs muscle, keeps you full and supports your immune system. How much you need depends on your weight and what you're trying to achieve.

Protein recommendations

Situationg per kg70 kg person
Mostly sitting, no regular exercise0.8–1.056–70 g
Regular exercise or endurance training1.2–1.684–112 g
Strength training to build muscle1.6–2.2112–154 g
Losing fat while keeping muscle1.8–2.4126–168 g
Age 65+1.0–1.270–84 g

Protein in common foods

FoodProtein
Chicken breast, cooked, 100 gabout 31 g
Tuna, canned, 100 gabout 25 g
Greek yogurt, 170 gabout 17 g
Lentils, cooked, 1 cupabout 18 g
Eggs, 1 largeabout 6 g
Milk, 250 mlabout 8 g

Macro calculator, lean body mass calculator, and one rep max calculator.

How to use the Protein Intake Calculator

  1. Enter your numbers in the fields above. Units and options can be changed at any time.
  2. The result updates instantly as you type; there's no calculate button to press.
  3. Check the breakdown under the main result for the details behind the number.
  4. Adjust the inputs to compare scenarios, for example a different rate or term.

Frequently asked questions

How much protein do I need per day?

The basic recommendation for adults is 0.8 g per kg of body weight. Active people often benefit from 1.2–1.6 g/kg, and people building muscle or losing fat from 1.6–2.2 g/kg or a little more.

Can I eat too much protein?

Intakes up to about 2 g/kg are considered safe for healthy adults. People with kidney disease should follow their doctor's advice, as they may need less.

Does it matter when I eat protein?

Spreading protein evenly across meals, about 20–40 g at a time, helps your body use it to build and repair muscle better than eating most of it in one meal.

What are good plant protein sources?

Lentils, chickpeas, beans, tofu, tempeh, edamame, seitan, nuts, seeds and whole grains. Combining different sources over the day provides all the essential amino acids.

Are these calculators medical advice?

No. They give general estimates based on established formulas. Talk to a doctor, registered dietitian or qualified coach about your own health, diet or training.

Is my health information stored?

No. Every calculation runs in your browser, and nothing you enter is sent to a server or saved.

Can I use pounds and feet?

Yes. The calculators that need height or weight let you switch between metric (cm, kg) and imperial (ft, in, lb) units.

Last updated:

Related Health tools

Calories Burned CalculatorNEW

Estimate calories burned walking, running, cycling, swimming, weight training, yoga, sports and more, based on your weight and exercise time.

One Rep Max CalculatorNEW

Estimate your one-rep max from any set of reps, with a percentage chart for planning your training weights.

Pace CalculatorNEW

Calculate running pace, finish time or distance in kilometres or miles, with splits and race-time predictions for 5K, 10K, half marathon and marathon.

Heart Rate Zone CalculatorNEW

Calculate your maximum heart rate and five training zones from your age, with the Karvonen method if you know your resting heart rate.

Sleep CalculatorNEW

Find the best time to go to sleep or wake up based on 90-minute sleep cycles, so you wake up feeling refreshed instead of groggy.

Ovulation CalculatorNEW

Estimate your ovulation day and fertile window from your last period and cycle length, with the next three cycles and when to take a pregnancy test.

Period CalculatorNEW

Predict your next period and the following five from your last period date, cycle length and period length, and see which day of your cycle you're on.

Waist-to-Hip Ratio CalculatorNEW

Calculate your waist-to-hip ratio and waist-to-height ratio and see your health risk level based on WHO and common guidelines.