That page doesn't exist. Search or drop a file below to find the tool you need.
What do you need to get done?
- Stays on this device
- No watermark
- Works offline
Drop a file here
or .
/
Open an app
Follow a recipe
Use one tool
Protein intake calculator
Find out how many grams of protein you need a day, from your weight and your goal: little exercise, over 65, endurance, building muscle or losing fat while training. Free online protein calculator with a split per meal.
How to calculate your daily protein
- 1Enter your weight in kg or lb
- 2Pick your goal
- 3Set how many meals you eat a day
- 4Read the grams per day and per meal
- A daily protein range, per meal and per kg.
What you get
- A range, not one number.Each goal has a research-based span in grams per kilogram, shown as grams a day.
- Split per meal.Choose 1 to 12 meals and see how much protein goes into each.
- Stays in your browser.Your weight and goal are not sent to a server.
What you can do
- Choose among five goals: little exercise (0.8 g/kg), over 65 (1.0 to 1.2), endurance training (1.2 to 1.6), building muscle (1.6 to 2.2) and losing fat while training (1.8 to 2.7).
- Work in kilograms or in pounds. The result shows grams per kg or per lb.
- See the protein for each meal, from 1 to 12 meals a day.
Good to know
- The lowest figure, 0.8 g/kg, is the general recommended intake. Training goals use higher ranges from sports nutrition research.
- With kidney disease, ask your doctor before raising protein. The tool is an estimate, not medical advice.
- It does not count calories. For protein, carbs and fat together, use the macro calculator.
Questions
How much protein do I need a day?
For an adult with little exercise it is about 0.8 g per kg of body weight. At 70 kg that is 56 g.
How much protein to build muscle?
The tool uses 1.6 to 2.2 g per kg a day. At 70 kg that is about 112 to 154 g.
Why is there a range?
Needs differ between people. A range is more honest than one exact number.
Is my data stored?
No. It is calculated in your browser.