Goal-based ranges
Separate ranges for staying healthy, fat loss, muscle gain and endurance, adjusted for how often you train.
Based on current sports nutrition and dietary guidelines
Protein CalculatorHow Much Protein Do I Need a Day?
Use this free protein calculator to find your ideal daily protein intake based on your weight, goal, activity and age. You get a personalised range, a per-meal split and a sample vegetarian, non-vegetarian or vegan day that shows exactly how to hit your target.
- Fat loss, muscle and endurance goals
- Per-meal protein split
- Veg, non-veg and vegan food plan
- kg or lb
Your protein plan
133 g a day, 4 meals, vegetarianWhere you sit on the protein scale
Grams of protein per kg of body weight a day.
Sample day to hit your target
Mix and match these foods across your meals.| Food | Serving | Protein |
|---|
Why this tool
A Protein Calculator That Plans Your Day
Most protein calculators stop at one number. This one tells you how to split it and which foods get you there.
Per-meal split
See how many grams to eat at each meal, which helps your body use protein better through the day.
Veg, non-veg and vegan plans
Get a sample day built from everyday foods like dal, paneer, eggs, chicken, soya and tofu.
Age and life stage aware
Higher minimums apply for adults over 65, and extra protein is added during pregnancy and breastfeeding.
Adjusted for high body weight
When your BMI is 30 or above, the tool uses an adjusted weight so your target is not inflated by body fat.
Private and instant
Everything runs in your browser. No sign-up, no email and nothing stored.
How to use
How to Use the Protein Calculator
Your results update instantly, so you can compare goals and activity levels in seconds.
Enter your weight
Choose kg or lb, then type or drag to your current body weight.
Add age and height
Age sets the minimum for older adults. Height is optional but improves results if your BMI is high.
Pick your goal and activity
Select what you want to achieve and how many days a week you train.
Choose meals and diet
Pick how many meals you eat and whether you are vegetarian, non-vegetarian or vegan.
Follow your plan
Use the per-meal split and sample day as a guide. Then copy your result to keep it handy.
The science
How Much Protein Do I Need a Day?
The Recommended Dietary Allowance is 0.8 g of protein per kg of body weight. However, that figure is the minimum to prevent deficiency in inactive adults. It is not the best amount for health, strength or body composition.
Research on active people points to higher intakes. For most people who train regularly, 1.4 to 2.0 g per kg a day supports recovery and muscle growth. During fat loss, intakes toward the top of the range help protect lean muscle.
Worked example
Suppose you weigh 70 kg, train 3 to 5 days a week and want to build muscle. Your range is 1.6 to 2.2 g/kg, so you need about 112 to 154 g a day. A target of 133 g split over 4 meals is roughly 33 g per meal.
Spread it across the day
Your body uses protein best in steady doses. Therefore, aim for about 0.3 to 0.4 g per kg at each meal, rather than one large serving at dinner.
Protein formula
Protein (g) = Weight (kg) × g per kg
- Weight: your body weight in kg, or an adjusted weight if your BMI is 30 or more.
- g per kg: set by your goal and activity level.
- Over 65: at least 1.0 to 1.2 g/kg to limit age-related muscle loss.
- Pregnancy or breastfeeding: add about 25 g a day.
- Calories: each gram of protein gives 4 kcal.
| Goal | Protein per kg | For 70 kg |
|---|---|---|
| Minimum (RDA) | 0.8 g | 56 g |
| Stay healthy, active | 1.0 to 1.6 g | 70 to 112 g |
| Endurance training | 1.2 to 1.7 g | 84 to 119 g |
| Build muscle | 1.6 to 2.2 g | 112 to 154 g |
| Lose fat, keep muscle | 1.6 to 2.2 g | 112 to 154 g |
Foods
High-Protein Foods: Veg and Non-Veg
Use this list to build meals that reach your target. Values are typical and vary by brand and cooking method.
| Food | Serving | Protein | Type |
|---|---|---|---|
| Chicken breast, cooked | 100 g | 31 g | Non-veg |
| Fish, cooked | 100 g | 22 g | Non-veg |
| Eggs, large | 2 eggs | 12 g | Non-veg |
| Soya chunks, dry | 50 g | 26 g | Vegan |
| Whey protein | 1 scoop | 24 g | Veg |
| Greek yoghurt or hung curd | 200 g | 20 g | Veg |
| Paneer | 100 g | 18 g | Veg |
| Lentils or dal, cooked | 1 cup | 18 g | Vegan |
| Tofu, firm | 100 g | 15 g | Vegan |
| Chickpeas, cooked | 1 cup | 15 g | Vegan |
| Milk | 250 ml | 8 g | Veg |
| Peanuts | 30 g | 7 g | Vegan |
Health note: if you have kidney disease, diabetes with kidney problems or another medical condition, talk to your doctor before increasing protein.
Benefits
Benefits of Eating Enough Protein
- Builds and repairs muscle after training.
- Keeps you full for longer, which helps with fat loss.
- Protects lean muscle while you eat fewer calories.
- Slows age-related muscle and strength loss.
- Supports healthy skin, hair, nails and immunity.
- Makes meal planning simple with a clear daily number.
FAQ
Protein Calculator FAQs
Clear answers to the most common questions about daily protein intake.
How much protein do I need a day?
The minimum for inactive adults is 0.8 g per kg of body weight. If you exercise regularly, 1.0 to 2.0 g per kg is more useful, depending on your goal. The protein calculator above gives a personal range based on your weight, age, activity and goal.
How much protein do I need to build muscle?
Most research supports 1.6 to 2.2 g per kg of body weight a day when you strength train. For a 70 kg person, that is about 112 to 154 g, ideally spread across 3 to 5 meals.
How much protein should I eat to lose weight?
During a calorie deficit, aim for about 1.6 to 2.2 g per kg a day. Higher protein keeps you full and helps you keep muscle, so more of the weight you lose comes from fat.
Can I get enough protein on a vegetarian diet?
Yes. Combine dairy such as curd, paneer and milk with dal, chickpeas, soya chunks and tofu. Choose Veg or Vegan in the calculator to see a sample day that reaches your target.
How much protein can the body use in one meal?
Your body digests all the protein you eat. However, the muscle-building response is strongest at about 0.3 to 0.4 g per kg per meal, or roughly 20 to 40 g for most adults. That is why the calculator splits your total across meals.
Is too much protein bad for you?
For healthy adults, intakes up to about 2 g per kg a day are generally considered safe over the long term. If you have kidney disease or another medical condition, speak to your doctor before raising your intake.
Should I use my current weight or goal weight?
Most people should use their current weight. If your BMI is 30 or above, using full body weight can overstate needs, so enter your height and the calculator switches to an adjusted weight automatically.
Do women need less protein than men?
Per kg of body weight, needs are similar for men and women with the same goal and activity. During pregnancy and breastfeeding, women need about 25 g of extra protein a day.
Hit Your Protein Target Every Day
Knowing your number is the first step. Use the protein calculator to set your target, split it across meals and pick foods you enjoy.
Calculate my proteinMore health and nutrition calculators
This protein calculator provides general guidance for healthy adults and is not medical advice. Needs vary with health conditions, medications and training. Consult a doctor or registered dietitian for personal advice.