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Protein Calculator

Calculate your daily protein needs in grams based on body weight, goal, and activity level — with per-meal targets and side-by-side scenario comparison.

Weight (kg) *

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Goal

Activity level

Meals per day

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Everyday Uses

Building muscle

Get a gram target based on your weight and training — most lifters are surprised how much (or little) they need.

Per-meal planning

Protein works best spread across the day — see what each meal should deliver, not just the daily total.

Healthy aging

Protein needs rise with age to protect muscle — a key number for older adults and their caregivers.

Plant-based diets

Vegetarians and vegans can absolutely hit protein targets — but only if they know what the target is.

Spreading it across the day

Distributing intake across meals appears more effective for maintaining muscle than concentrating it in one large serving, and the difference grows more pronounced with age.

Variety covers plant sources

Individual plant proteins run low in particular amino acids. Eating a range across the day handles it comfortably, with no need for the careful per-meal pairing once recommended.

Frequently Asked Questions

How much protein do I need per day?

The RDA for general health is 0.8 g per kg of body weight (56 g for a 70 kg person), but this is a minimum, not an optimum. Active individuals benefit from 1.2–2.0 g/kg, and those building muscle or losing weight while preserving muscle should aim for 1.6–2.2 g/kg. A 70 kg person training for muscle gain would target 112–154 g of protein per day.

How much protein should I eat per meal?

Research suggests 0.3–0.4 g per kg of body weight per meal (roughly 25–40 g for most adults) maximises muscle protein synthesis. Spreading protein evenly across 3–5 meals is more effective than concentrating it in one meal. Include a protein source within 2 hours after resistance training for best results.

Can you eat too much protein?

For healthy people, intakes up to 2.2 g/kg/day (and even higher short-term) show no evidence of harm to kidneys or bones in research. However, people with existing kidney disease should limit protein under medical supervision. Very high protein intake also displaces other nutrients — carbohydrates fuel training and fats support hormones — so balance matters.

What are the best protein sources?

Complete proteins (all essential amino acids): meat, poultry, fish, eggs, dairy, soy, and quinoa. Plant-based eaters can combine legumes with grains (rice + beans) to cover the full amino acid profile. Per 100 g: chicken breast ≈ 31 g, tuna ≈ 30 g, Greek yogurt ≈ 10 g, lentils (cooked) ≈ 9 g, tofu ≈ 8 g, eggs ≈ 13 g (about 6 g per egg).