Protein calculator
How much protein you need each day for your weight and goal.
About this calculator
How much protein do I need? This protein calculator works out a daily target in grams from your weight and your goal.
It also shows the amount per meal and the protein in some common foods.
How it works
Multiplies your weight by a protein target per kilogram for your goal, from 0.8 g (the RDA for adults) up to about 2.2 g for building muscle. Pregnancy and breastfeeding add about 25 g a day.
Last reviewed:
Worked example
- Units: Feet and pounds
- Weight: 155 lb
- Goal: Regular exercise
- Pregnant or breastfeeding: No
- Meals a day: 3
Protein a day: 84 g – 112 g
Common questions
Can you eat too much protein?
Most healthy adults tolerate high intakes well, but there's little extra benefit above about 2.2 g per kg. People with kidney disease should follow their doctor's advice.
Is it better to spread protein through the day?
Many experts suggest 20 to 40 g at each meal rather than most of it at dinner, especially if you're building muscle or over 65.
Can I get enough protein without meat?
Yes. Beans, lentils, tofu, eggs, dairy, nuts and seeds all provide protein. Combining different plant foods over the day covers all the amino acids you need.
Sources and further reading
The story behind it
Where the idea came from: The word protein was coined in 1838 by the Dutch chemist Gerardus Mulder, on a suggestion from Jöns Jacob Berzelius, from the Greek proteios, of first importance.
Chemists of the time realised these nitrogen-rich substances were found in every living thing. The name stuck, and protein became the most talked-about nutrient for athletes and anyone trying to stay strong as they age.
Why you can trust this calculator
- It runs in your browser. Nothing you type into it is sent anywhere.
- The method is explained on this page, so you can check it yourself.
- Free to use, with no sign-up.
- Results are estimates, not medical advice.
- Spotted a mistake? Tell us and we'll look into it.
After 15 years as a mathematics educator, I built CalculStore to give students, teachers, professionals and anyone working with numbers simple, reliable tools.
Meet the founder