Protein intake calculator
Protein needs depend on your body weight and goal. This estimates a sensible daily protein target in grams.
Fill in the fields above and press Calculate.
How it’s calculated: Protein (g) = weight (kg) × grams-per-kg for your goal. Estimates for educational use — not medical advice.
Frequently asked questions
- How much protein do I need per day?
- General health guidelines suggest ~0.8 g per kg of body weight, rising to 1.4–2.0 g/kg for active people, muscle building, or fat loss while preserving muscle.
- Can I eat too much protein?
- Very high intakes offer little extra benefit for most people, but protein is safe for healthy individuals. Those with kidney disease should follow medical advice.
- What foods are highest in protein?
- Lean meats, fish, eggs, dairy, soy and legumes. See Foodatron’s highest-protein ranking for options.