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About the protein calculator
This calculator shows how much protein you need a day. It uses your body weight and your goal. You get a range in grams, the grams per meal, the grams per kg (and per lb) of body weight, and the calories from protein.
Below the result, a table shows how much protein is in common foods, so you can plan your meals.
Features
- Daily protein range — grams a day for your weight and goal
- Five goals — from Stay healthy, not very active to Build muscle and Endurance sports
- Per meal — grams for each meal; pick 2 to 5 Meals per day
- Older adults — tick I am 65 or older for a higher minimum
- Per kg and per lb — the grams for each kg (and lb) of body weight, plus the calories from protein
- Food table — protein in 8 common foods, like chicken, eggs, tofu and lentils
- US or metric units — type your weight in pounds or kilograms
- Private — it works in your browser, nothing is uploaded, and your numbers are saved on this device
How to use it
- Choose lb, ft, in or kg, cm at the top
- Type Your weight
- Pick your Goal: Stay healthy, not very active, Active, exercise a few times a week, Build muscle, Lose fat and keep muscle or Endurance sports
- Open More options if I am 65 or older, or to change the Meals per day
- Read your protein in the result
- Use Copy to copy the result, or Start again to clear everything
Example
The tool opens with a person of 160 lb (72.6 kg) who is active and eats 3 meals a day.
- Protein a day: 1.2–1.6 g per kg × 72.57 kg = 87–116 g
- Per meal: the middle of the range (about 102 g) ÷ 3 = 34 g
- Per pound: 0.54–0.73 g/lb
- Calories from protein: the middle of the range × 4 kcal = about 406 kcal
Protein by goal
| Goal | g per kg | g per lb | 130 lb | 160 lb | 190 lb | 220 lb |
|---|---|---|---|---|---|---|
| Stay healthy, not very active | 0.8–1.0 | 0.36–0.45 | 47–59 g | 58–73 g | 69–86 g | 80–100 g |
| Active, exercise a few times a week | 1.2–1.6 | 0.54–0.73 | 71–94 g | 87–116 g | 103–138 g | 120–160 g |
| Build muscle | 1.6–2.2 | 0.73–1.00 | 94–130 g | 116–160 g | 138–190 g | 160–220 g |
| Lose fat and keep muscle | 1.6–2.4 | 0.73–1.09 | 94–142 g | 116–174 g | 138–207 g | 160–239 g |
| Endurance sports | 1.2–1.6 | 0.54–0.73 | 71–94 g | 87–116 g | 103–138 g | 120–160 g |
If you tick I am 65 or older, the range is at least 1.0–1.2 g per kg. For a 160 lb person who is not very active, that is 73–87 g a day.
Protein in common foods
| Food | Protein (about) |
|---|---|
| Chicken breast, 100 g cooked | 31 g |
| Tuna, 100 g canned | 25 g |
| Lentils, 1 cup cooked | 18 g |
| Greek yogurt, 170 g | 17 g |
| Firm tofu, 100 g | 15 g |
| Milk, 250 ml | 8 g |
| Peanut butter, 2 tablespoons | 7 g |
| 1 large egg | 6 g |
So one meal with about 34 g can be, for example, 1 cup of cooked lentils and a 170 g Greek yogurt (35 g).
Frequently asked questions
How much protein do I need a day?
The basic guide for adults is 0.8 g per kg (about 0.36 g per lb) of body weight. Active people, people who build muscle and older adults often need more. Use the tool for your own range.
How much protein to build muscle?
About 1.6–2.2 g per kg (0.73–1.0 g per lb) a day, together with strength training. More protein alone does not build muscle.
How much protein should I eat per meal?
Spread it over the day. The tool divides the middle of your range by your meals. For a 160 lb active person with 3 meals, that is about 34 g per meal.
Should I use my current weight or my goal weight?
Use your current weight if it is close to healthy. If you have a lot of weight to lose, your goal weight gives a more sensible number.
Is too much protein bad?
For healthy people, the ranges here are normal. People with kidney disease should ask a doctor before they eat more protein.
Is this medical advice?
No. It is a general guide. Ask a doctor or a dietitian about your own needs.
Good to know
- Your numbers are saved only in this browser
- Nothing you type is sent anywhere
- Each gram of protein has about 4 kcal
- Food values are averages; check the label of what you buy
Related tools
- Macro Calculator — protein, carbs and fat from your calories
- Calorie Calculator — calories you need a day
- One Rep Max Calculator — plan your strength training
- Ideal Weight Calculator — your healthy weight range
- Water Intake Calculator — how much to drink a day
