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Protein Calculator

Find out exactly how much protein you need per day — personalised for your body, activity level and goal, with a per-meal split and food plan.

Calculate your daily protein

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Your results will appear here

  • Daily protein target and healthy range
  • Protein per meal and per kg
  • Calories and food equivalents
  • A day planner to hit your number

This calculator gives an educational estimate, not medical advice. If you have kidney disease, are pregnant or have a medical condition, check with a doctor or registered dietitian.

Daily protein needs at a glance

General ranges in grams of protein per kilogram of body weight (g/kg) used by the calculator.

Inactive adult

0.8–1.0 g/kg

The RDA minimum to avoid deficiency.

Active / fitness

1.2–1.6 g/kg

Regular exercise, recovery and general health.

Building muscle

1.6–2.2 g/kg

Resistance training with a calorie surplus.

Losing fat

1.6–2.4 g/kg

Protects muscle and controls hunger in a deficit.

Adults 65+

1.0–1.2+ g/kg

Helps slow age-related muscle loss.

Pregnancy (2nd–3rd tri.)

1.1+ g/kg

About +25 g/day over normal needs.

How the protein calculator works

  1. 1

    Enter your details

    Age, sex, height, weight and how active you are. Add body fat % for an even more accurate, lean-mass-based result.

  2. 2

    Pick your goal

    Fat loss, maintenance, muscle gain or recomposition — each uses ranges from sports-nutrition research (ISSN, ACSM).

  3. 3

    Plan your day

    See protein per meal, calories, food equivalents, and build a day of meals with the planner until you hit your target.

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Frequently asked questions

How much protein do I need per day?

The minimum for healthy, inactive adults (the RDA) is 0.8 g per kg of body weight. Most people who exercise, are losing weight or are over 65 do better with 1.2–2.0 g/kg. Use the calculator above for a target matched to your body, activity and goal.

How much protein do I need to build muscle?

Research reviews point to about 1.6 g per kg of body weight per day as the point where most of the muscle-building benefit is reached, with up to 2.2 g/kg for people who want to cover individual variation. Spread it across 3–5 meals of roughly 0.4 g/kg each.

Should I eat more protein when losing weight?

Yes. In a calorie deficit, a higher intake of about 1.6–2.4 g/kg helps you keep muscle while losing fat, and protein is the most filling macronutrient, which makes dieting easier.

Is too much protein bad for you?

For healthy people, intakes up to around 2.0–2.5 g/kg per day are considered safe in studies. People with chronic kidney disease or other medical conditions should follow their doctor's advice, as they may need to limit protein.

Why does the calculator ask for body fat percentage?

It is optional. If you know it, the calculator bases your target on lean body mass, which gives a more accurate number for people with higher body fat. Without it, people with a BMI of 30 or more get an adjusted body weight so the target is not overestimated.

Can I get enough protein on a vegetarian or vegan diet?

Yes. Lentils, chickpeas, beans, tofu, tempeh, soy chunks, seitan, dairy and eggs (for vegetarians) can easily cover your needs. Plant proteins are slightly less digestible, so aiming about 10% higher than your target is a sensible buffer.