Protein Calculator
Choose your goal and enter your weight. We give you a daily protein range in grams and per meal.
This calculator gives general estimates for information only. It is not medical advice and does not replace a consultation with a doctor or other qualified health professional.
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The formula
Daily protein (g) = body weight (kg) x grams per kg for your goal (0.8 to 2.4).
How much protein you need
| Goal | Grams per kg per day |
|---|---|
| General health | 0.8 to 1.0 |
| Active or endurance training | 1.2 to 1.6 |
| Building muscle | 1.6 to 2.2 |
| Fat loss while keeping muscle | 1.8 to 2.4 |
An example
A 70 kg person lifting weights to build muscle: 1.6 to 2.2 g per kg gives 112 to 154 g a day. Split across four meals, that is about 33 g each.
Spreading it through the day
Aim for roughly 20 to 40 grams per meal. Eggs, Greek yoghurt, chicken, fish, tofu, lentils and cottage cheese are all easy options.
A note on kidneys
Higher protein is safe for most healthy adults, but people with kidney disease usually need to limit it. Follow your doctor's advice if that applies to you.
Examples to check
Type these into the calculator above to see how it behaves. Every result below was produced by the same calculator code that runs on this page.
| What you enter | What you get |
|---|---|
| Weight (kg): 70; Build muscle (1.6 to 2.2 g/kg) | Daily protein range: 112 to 154 g |
| Weight (kg): 85; Lose fat, keep muscle (1.8 to 2.4 g/kg) | Daily protein range: 153 to 204 g |
| Weight (kg): 60; General health (0.8 g/kg) | Daily protein range: 48 to 60 g |
Protein Calculator: frequently asked questions
Do I need to hit my macros exactly?
No. Staying within about 10 percent of your targets is plenty. Consistency over weeks matters far more than any single day.
Can I rely on this result as medical advice?
No. It is a general estimate for information only. It cannot replace a check-up, and your doctor can interpret the numbers for your own situation.
Is what I enter in this calculator saved or sent anywhere?
No. The calculation runs in your browser, so what you enter is not sent to our servers. We only count, anonymously, whether a tool ran successfully.
Is this calculator free to use?
Yes. It is free, needs no sign-up and has no usage limit.
Last reviewed: October 3, 2026