Protein calculator
Find out how many grams of protein you need a day for your weight and goal. Enter your details to see your daily range and how much that is per meal.
Enter your details to see your numbers.
You have your number. Now stick to it.
Cal Clark sets your calorie and macro targets and counts your meals from a photo.
How this calculator works
We multiply your body weight by the grams per kilogram that fit your goal. If your BMI is above 25, we count on the weight at BMI 25 for your height, so the target does not grow with body fat.
The grams per kilogram come from health and sports nutrition bodies: 0.83 g for a healthy adult (EFSA and WHO), 1.2 to 1.6 g while you lose weight, 1.4 to 2.0 g with regular exercise and 1.6 to 2.0 g to build muscle. From 65, the base is 1.0 to 1.2 g, and at least 1.2 g with any of the other goals.
Spread your protein over the day
Sports nutrition guidelines suggest about 20 to 40 g of protein per meal, every 3 to 4 hours. The calculator splits your daily amount over 3 and over 4 meals, so you can see what one plate needs.
Why you get a range
Studies give ranges, not one exact number. Start at the lower end. Aim nearer the top if you train hard or want to keep muscle while you lose weight. In a large 2018 review, more than about 1.6 g per kg did not add more muscle on average.
Protein in common foods
| Food | Portion | Protein |
|---|---|---|
| Chicken breast (raw) | 1 serving (113 g) | 25 g |
| Turkey breast (raw) | 1 serving (113 g) | 26 g |
| Tuna in water (canned, drained) | 1 serving (85 g) | 16 g |
| Salmon (raw) | 1 serving (85 g) | 17 g |
| Egg | 1 large (50 g) | 6 g |
| Skyr (plain) | 1 pot (150 g) | 16 g |
| Cottage cheese | 1 serving (113 g) | 13 g |
| Tofu (firm) | 1 serving (81 g) | 14 g |
Questions
How much protein do I need a day?
A healthy adult needs at least 0.83 g per kg of body weight, about 58 g at 70 kg. With regular exercise it is 1.4 to 2.0 g per kg. The calculator above shows your own numbers.
Do women need less protein than men?
Not per kilogram. The reference values are the same for women and men, so the grams are only lower when body weight is lower.
Can I eat too much protein?
For healthy adults, EFSA considers about twice the reference value safe. If you have kidney disease, ask your doctor how much protein is right for you.
Is this calculator right for everyone?
If you are pregnant, breastfeeding, under 18 or have kidney disease, ask your doctor or a dietitian how much protein you need.
More calculators and guides
Sources
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on dietary reference values for protein. EFSA Journal. 2012;10(2):2557.
- WHO, FAO, UNU. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935. 2007.
- Deutsche Gesellschaft für Ernährung (DGE). Neuer Referenzwert für Protein. 2017.
- Jäger R, Kerksick CM, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, Murphy KT, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
- Leidy HJ, Clifton PM, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S.
- Bauer J, Biolo G, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559.