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.
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).