Protein Calculator
Calculate how much protein you need each day based on your body, activity level, and fitness goals.
- US and metric units — switch with one tap
- Targets tuned to fat loss, muscle gain, or performance
- Automatic vegetarian and vegan adjustments
Free, instant, and private — your numbers never leave this page.
How the protein calculator works
Your daily protein target is estimated with a weight-based formula — grams of protein per kilogram of body weight — the same method used in sports-nutrition research.
Enter your stats
Age, sex, height, and weight — in US or metric units. Your numbers stay in your browser and are never stored.
Pick activity and goal
Five activity levels and five goals set your multiplier, from the 0.8 g/kg RDA up to 2.4 g/kg for hard-training fat loss.
Get your daily target
See grams per day, a recommended range, per-meal splits, and real-food equivalents you can actually plan meals around.
The formula follows ranges published in the International Society of Sports Nutrition position stand and the USDA Dietary Reference Intakes. Adults over 60 get an automatic increase to counter age-related muscle loss, and plant-based diets get a 5–10% adjustment for digestibility.
How much protein per day, by goal
Recommended daily protein intake ranges for healthy adults. Your exact target within each range depends on how active you are.
| Goal | g per kg | g per lb | Why it works |
|---|---|---|---|
| General Health | 0.8–1.5 | 0.36–0.68 | Covers the USDA RDA for healthy adults |
| Maintain Weight | 1.0–1.7 | 0.45–0.77 | Supports recovery and day-to-day repair |
| Weight Loss | 1.6–2.4 | 0.73–1.09 | Preserves muscle and keeps you full in a deficit |
| Build Muscle | 1.6–2.2 | 0.73–1.00 | The range backed by sports-nutrition research |
| Athletic Performance | 1.4–2.2 | 0.64–1.00 | Fuels training volume and adaptation |
Adults over 60: add roughly 0.2 g/kg to any row above.
High-protein foods to hit your target
Mix and match from this list to reach your daily grams without overthinking it.
Chicken breast
100 g cooked
Tuna
100 g canned
Whey protein
1 scoop (30 g)
Cottage cheese
1 cup (226 g)
Greek yogurt
170 g (¾ cup)
Eggs
1 large
Firm tofu
100 g
Lentils
1 cup cooked
Seitan
100 g
Go deeper: protein guides
Evidence-based articles that turn your daily target into real understanding and real meals — written by our editorial team and reviewed against peer-reviewed research.
Protein Sources: A Complete Reference
Protein per serving, per 100 g, and digestibility scores for 30+ foods.
Read the guide →Protein Timing and Distribution
When to eat protein — per-meal thresholds, workout windows, and spacing.
Read the guide →High-Protein Meal Ideas
Breakfast, lunch, dinner, and snack builds with protein counts.
Read the guide →Protein Myths, Debunked
Kidney damage, the 30 g limit, plant protein — what the evidence says.
Read the guide →Protein Needs by Life Stage
Tailored ranges for women, older adults, athletes, teens, and more.
Read the guide →Protein and Weight Loss
Why protein helps you lose fat, not muscle, in a calorie deficit.
Read the guide →Protein questions, answered
Quick answers to the most common questions about daily protein intake.
Methodology and disclaimer
This calculator estimates daily protein needs using grams per kilogram of body weight, with multipliers drawn from the International Society of Sports Nutrition position stand on protein and exercise and the USDA Dietary Reference Intakes. Results are estimates for healthy adults and are provided for informational purposes only — they are not medical advice. Consult a physician or registered dietitian before making major dietary changes, especially if you are pregnant, nursing, under 18, or managing a medical condition.