Protein calculator
Protein calculator for your daily target.
EstimateDaily protein
If you have kidney disease, ask your doctor before increasing your protein intake.
Estimate based on your body weight and goal. The per-meal amounts are your daily total split evenly.
It turns your body weight and goal into a daily protein target in grams, and splits it across three or four meals.
Track this target in Calowly.
Set your calorie target in the app and snap your meals. Calo shows how each one fits your day, so the number on this page turns into what you actually eat.
How it works
Protein needs scale with body weight, so the calculator multiplies your weight by a target in grams per kilogram for your goal:
Daily protein = body weight in kg × grams per kg for your goal
The minimum for healthy adults is 0.8 g per kg a day, the recommended dietary allowance (RDA) set by the National Academies. The Dietary Guidelines for Americans 2025-2030 give a goal of 1.2 to 1.6 g per kg, which the calculator uses for people who are active or losing fat. For strength training and building muscle it uses 1.6 to 2.2 g per kg, in line with the sports nutrition research listed below.
Example: an active person who weighs 80 kg needs 80 × 1.2 to 80 × 1.6 = 96 to 128 g of protein a day, or about 32 to 43 g per meal over three meals.
Common questions
How much protein do I need a day?
It depends on your weight and goal. The minimum for healthy adults is 0.8 g per kg of body weight a day. If you are active or losing fat, 1.2 to 1.6 g per kg is a common goal, and people doing strength training often aim for 1.6 to 2.2 g per kg.
Should I use my current weight or my goal weight?
The calculator uses your current weight. If you carry a lot of body fat, your current weight can overstate how much protein you need. In that case, the lower end of the range is a sensible starting point, or ask a dietitian who can look at your situation in more detail.
Why does protein matter when losing weight?
Eating enough protein while in a calorie deficit helps you keep muscle, and protein tends to be filling, which makes a lower calorie target easier to stick to. That is why the goal rises from the 0.8 g per kg minimum to about 1.2 to 1.6 g per kg when you are losing fat.
Is too much protein bad for you?
For healthy adults, intakes within the ranges on this page are widely used in sports nutrition research. Kidney disease is different: people with it often need to limit protein, so they should ask their doctor before eating more. The same applies if you have any other medical condition.
Do I need protein powder?
No. Most people can reach their target with ordinary foods such as meat, fish, eggs, dairy, beans, lentils and tofu. Shakes are simply a convenient option when a meal falls short. The calorie database on this site lists the protein in many common foods per 100g and per serving.
Related calculators
Calorie database: Calories and macros per 100g and per serving for everyday foods.
Sources
National Academies. Dietary Reference Intakes: RDA for protein, 0.8 g per kg body weight a day.
Dietary Guidelines for Americans, 2025-2030: protein goal of 1.2-1.6 g per kg body weight a day.
Jäger R et al. J Int Soc Sports Nutr 2017;14:20.
Morton RW et al. Br J Sports Med 2018;52:376-84.
Formula and text last reviewed on 24 September 2026.
This calculator gives general estimates for healthy adults and is not medical advice. If you are pregnant, breastfeeding, or have a medical condition or an eating disorder, talk to a doctor or dietitian before changing how you eat.