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Protein Intake Calculator

Set your weight and goal to estimate a daily protein target, a practical range, per-meal portions, and simple food equivalents.

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A practical target, not a strict rule

Use the lower presets for general maintenance and higher presets for frequent training, muscle gain, or dieting support.

Formula

Daily protein = body weight in kg x selected grams per kg. Range uses about +/- 0.2 g/kg around the selected goal.

Reference ranges

General adult minimum is commonly based around 0.8 g/kg/day; active and strength-training goals often use higher planning ranges.

Quick examples

The calculator multiplies body weight in kg by the selected grams-per-kg factor.

Body and meal setup

Switch units freely. Calories and current intake are optional but make the result more useful.

Body weight (kg)Meals per dayDaily calories (optional)Current protein (optional)

Choose your goal

The calculator multiplies body weight in kg by the selected grams-per-kg factor.

Your protein target

Daily target

86 g

1.2 g/kg

Useful range: 72 g - 101 g

Per meal

22 g

x 4

Calorie share

15.7%

Protein calories 346 kcal

Compared with current intake

Add about 11 g

Simple meal split

Spread protein across meals to make the target easier to hit.

Daily target 86 g

22 g

Food equivalents

Approximate cooked or ready-to-eat portions. Labels and brands can vary.

restaurant31 g / 100 g

Chicken breast

279 g

egg6.3 g / egg

Eggs

13.7 x

local_cafe10 g / 100 g

Greek yogurt

864 g

set_meal12 g / 100 g

Firm tofu

720 g

grain9 g / 100 g

Cooked lentils

960 g

fitness_center24 g / scoop

Whey scoop

3.6 x

info

Health note

This is an educational estimate. If you have kidney disease, pregnancy, an eating disorder, clinical nutrition needs, or are planning protein intake for a child, ask a clinician or registered dietitian.

Health use notice

This tool is for general reference only and does not replace medical, nutrition, diagnostic, or treatment advice. For health decisions, confirm the result with a clinician, registered specialist, or official guidance.

A practical target, not a strict rule

Use the lower presets for general maintenance and higher presets for frequent training, muscle gain, or dieting support.

Usage notes

Daily protein = body weight in kg x selected grams per kg. Range uses about +/- 0.2 g/kg around the selected goal.
General adult minimum is commonly based around 0.8 g/kg/day; active and strength-training goals often use higher planning ranges.