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 · Build muscle
1.5 g/kg body weight
Per meal (÷3)
35g
Per meal (÷4)
26g
Post-workout (within 2 hrs): 18–21g
Daily protein
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)
Servings to hit your target
How many servings of common foods equal 105g protein
Estimate only — not medical advice
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
Enter your inputs in the form. Results update as you change values.
Use the share button when available to copy a link with your current inputs so you can revisit or send the same scenario.
Frequently asked questions
- Are these results official advice?
- No. Calcuit tools provide estimates for education and planning. Confirm important decisions with a qualified professional.
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