Protein Calculator – Calculate Your Daily Protein Needs Based on Your Goals
The protein calculator determines daily protein requirements based on weight, activity level, and goals (weight loss, maintenance, muscle building) in grams and recommended food sources.
The tool shows recommended protein amounts in grams per day and per kilogram, plus examples of foods to easily meet your needs. Perfect for athletes, dieters, and healthy meal planning.
Which Foods Contain the Most Protein?
Top protein sources per 100g: chicken breast 31g, tuna 29g, cottage cheese 11g, eggs 13g, edamame 28g, lentils (cooked) 9g, tempeh 19g, and Greek yogurt 10g. Protein powder (whey) contains about 70-80g per 100g. A varied diet easily covers needs without supplements.
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Browse all tools →The protein calculator estimates your daily protein needs based on weight, activity level, and goals. A useful tool for athletes and those interested in nutrition.
Enter your weight, activity level, and goals, and the calculator estimates your daily protein needs in grams.
- Estimates protein needs based on body weight and activity level.
- Shows recommended grams per day and per meal.
- Adjust goals: maintenance, muscle building, or weight loss.
Protein needs vary individually – the calculator result is an indicative starting point.
- General recommendation is 1.2–2.0 g/kg, more for active athletes.
- Distributing protein evenly across meals improves utilization.
- Quality protein sources (meat, fish, legumes, dairy products) are recommended.
Protein is an important nutrient, but overall diet determines health.
- Those with kidney disease may need to limit protein intake – ask your doctor.
- Excessive protein doesn't automatically mean more muscle.
- The calculator doesn't replace personalized guidance from a nutritionist.