Calculators

Protein Calculator

Daily protein target by goal & activity.

SexAge (years)

Height (cm)Weight (kg)

Activity levelGoal

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grams of protein per day (recommended)

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Per kg body weight

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Calories from protein

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Per meal

Hit your target with roughly

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Large eggs

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Chicken breast

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Whey scoops

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Greek yogurt cups

Large egg ≈ 6 g · 100 g chicken breast ≈ 31 g · whey scoop ≈ 25 g · Greek yogurt cup ≈ 20 g

This free protein calculator estimates how many grams of protein you should eat per day from your age, sex, height, weight, activity level and goal, in metric or imperial units. Unlike a single fixed number, it gives a sensible daily range with a recommended target, scales that target to your training load and whether you want to lose fat, maintain or build muscle, and then splits it across your meals and into everyday food equivalents. All calculations run in your browser.

Recommendations are based on body weight: around 0.8 g/kg for sedentary adults (the RDA), rising to 1.4–2.0 g/kg for active people and those building muscle, and 1.8–2.4 g/kg when losing fat to protect lean mass. These are healthy-adult estimates, not medical advice — check with a doctor or dietitian if you have kidney concerns, are pregnant, or have specific medical needs.