Protein Calculator
Calculate your daily protein needs based on body weight, activity level, and goals. See per-meal breakdowns and food sources.
For informational purposes only. Not a substitute for professional medical advice. Consult a healthcare provider before making changes to your diet or exercise routine.
About Protein Calculator
Protein is essential for muscle repair, immune function, and overall health. Getting the right amount depends on your body weight, how active you are, and what you are trying to achieve. This calculator gives you a personalised daily protein target with per-meal breakdowns.
Activity-Based Recommendations
Protein needs scale with activity level. The calculator uses evidence-based ranges: 0.8g/kg for sedentary adults up to 1.6-2.2g/kg for strength athletes. Your goal (lose weight, maintain, or build muscle) further adjusts the recommendation. Higher protein during weight loss helps preserve lean mass.
Per-Meal Breakdown
Rather than just showing a daily total, the calculator divides your protein target across your meals. Spreading protein intake evenly throughout the day supports better muscle protein synthesis compared to consuming most of your protein in one large meal.
Food Sources Reference
A quick-reference table shows protein content in common foods, from chicken breast and salmon to lentils and tofu. This makes it easier to plan meals that hit your target. For a complete nutrition breakdown including carbs and fat, use the macro calculator. To understand your overall calorie needs, start with the TDEE calculator.
Privacy
All calculations run in your browser. No personal data is collected or stored.
Frequently Asked Questions
How much protein do I need per day?
It depends on your activity level and goals. Sedentary adults need about 0.8g per kg of body weight. Active people need 1.2 to 1.6g per kg. Those doing serious strength training may benefit from 1.6 to 2.2g per kg. The calculator adjusts based on your specific situation.
Does my goal affect protein needs?
Yes. During weight loss, higher protein intake (around 10 percent more than maintenance) helps preserve muscle mass while in a calorie deficit. For muscle building, a modest increase ensures adequate amino acids for recovery and growth.
Is there a maximum amount of protein per meal?
Research suggests the body can effectively use 25 to 40 grams of protein per meal for muscle protein synthesis. However, any excess protein is still used for energy and other functions. Spreading protein evenly across meals is generally recommended for optimal muscle protein synthesis.
Can I get enough protein from plants?
Yes. While animal sources are generally higher in protein per serving, plant-based diets can meet protein needs through combinations of legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Plant proteins may require slightly higher total intake because some have lower digestibility.
Is too much protein harmful?
For healthy adults, protein intakes up to 2.2g per kg body weight are well-supported by research and considered safe. Very high intakes above 3g per kg have not shown additional benefits for most people. Those with kidney disease should consult a doctor about protein intake.