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Protein Calculator

Free protein intake calculator. Find your daily protein target based on weight and fitness goal. Results in grams per day and per meal.

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Protein Calculator
Free · Instant · No Signup

Formula

Formula
Protein (g) = Body Weight (kg) × Multiplier
General health: 0.8g/kg. Light activity: 1.2g/kg. Muscle building: 1.6g/kg. Athletes: 1.8g/kg. Bodybuilding: 2.2g/kg. Higher activity = more protein needed.

Frequently Asked Questions

How much protein do I need per day?+
General adults need 0.8g per kg of body weight. Those building muscle need 1.6-2.2g/kg. A 70kg person building muscle needs 112-154g/day.
What foods are high in protein?+
Chicken breast (31g/100g), tuna (30g/100g), eggs (13g/100g), lentils (9g/100g), Greek yogurt (10g/100g), cottage cheese (11g/100g).
Can I eat too much protein?+
Healthy kidneys can handle high protein intake. However, very high protein (3g+/kg) has limited extra benefit and is expensive. Stay in 1.6-2.2g/kg range for muscle building.
Is this protein calculator free?+
Yes, completely free with no signup required.

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