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Protein Calculator

Estimate daily protein targets from weight, activity, and goals, with adjustments for pregnancy or lactation.

Your profile

Adults 65+ have higher protein needs

Daily protein

105grams

1.5 g/kg · Build muscle

Your intake on the protein scale

Recommended ranges from 0.8 g/kg (RDA) to 2.0 g/kg (athlete max)

0.8 g/kg2.0 g/kg

Servings to hit your target

How many servings of common foods equal 105g protein

Estimate only — not medical adviceView details

People with kidney disease, liver disease, or diabetes should consult a doctor before increasing protein. Athletes at 2.0 g/kg should seek medical guidance.

Daily protein

105g

1.5 g/kg

~26g / meal

How it works

Protein needs depend on body size, activity, and goals such as muscle gain, fat loss while preserving lean mass, or everyday health. Calculator ranges often start from grams per kilogram of body weight.

Enter weight and select a goal or activity context. The tool suggests a daily protein target range and may note special cases such as pregnancy or lactation where needs can rise.

Higher-protein patterns can support satiety and muscle maintenance in a calorie deficit, but total diet quality, total calories, and training still drive results.

Distribute protein across meals if you like—many people find 20–40 g per sitting practical—but daily totals matter most for general planning.

Kidney disease and some clinical conditions need individualized medical advice. This calculator is for healthy-adult education, not therapy.

Frequently asked questions

Is more protein always better?
Not endlessly. Benefits level off, and very high intakes are unnecessary for most people. Aim for a range that matches your training and appetite.
Do I need protein powder?
No. Powder is optional convenience. Food sources—dairy, eggs, meat, fish, soy, legumes—can meet targets.
Should I use grams per pound or per kilogram?
Either works if the recommendation is converted correctly. Research literature often uses grams per kilogram; consumer articles sometimes use pounds.
What about plant-based diets?
You can meet protein needs on vegetarian or vegan patterns with planning. Emphasize legumes, soy foods, seitan, dairy/eggs if included, and varied staples.

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