Protein Calculator
Work out how many grams of protein you need per day based on your weight, activity and fitness goal.
About the Protein Calculator
Protein builds and repairs muscle, supports the immune system and keeps you full. Needs vary a lot with activity, so this protein calculator gives a daily target in grams and splits it across your meals.
How to Use the Protein Calculator
- Enter your body weight.
- Choose the option that best describes your activity and goal.
- Press Calculate to see your daily protein target.
Formula and How It Works
Daily protein = body weight (kg) × grams per kg. The minimum recommended amount for adults is 0.8 g/kg. Research suggests 1.6–2.2 g/kg for people doing regular strength training.
Frequently Asked Questions
Can I eat too much protein?
Healthy people generally tolerate up to 2 g/kg well. People with kidney disease should follow their doctor’s advice.
What are good protein sources?
Eggs, chicken, fish, lentils, beans, yogurt, milk, paneer, tofu and lean meat are all good sources.
Results are estimates for general information and are not medical or veterinary advice. Please speak to a qualified professional about your own situation.