Protein Calculator
Get an estimated protein range based on your weight, usual activity and goal. Then turn that range into ordinary meals.
Your numbers.
Your starting point.
Enter your details and calculate to see your estimate, what it means and how to use it.
How this calculator works
The general adult reference is about 0.83 g/kg/day (EFSA). Our maintenance planning range is 0.83–1.2 g/kg for lower activity and 1.2–1.6 g/kg for regular activity. For fat loss we use 1.2–1.6 g/kg, a range discussed in the Leidy review. Activity changes the emphasis within that fat-loss range, not a claim that everyone needs more. Current-weight calculations can overestimate appropriate targets at higher body weights; seek individual advice rather than treating a large result as a requirement.
What your result means
The numbers are a planning aid. Turn them into a few foods and meals you can repeat, rather than treating each gram as a daily pass-or-fail test. Different distributions and meal patterns can work.
What to do next
- Use the estimate as a starting point, with the limitations in mind.
- Build a few balanced meals you enjoy and can repeat.
- Review your routine over several weeks before making small adjustments.
Frequently asked questions
Do I need protein powder?
No. Yoghurt, eggs, fish, lean meat, tofu, beans and lentils can all contribute. Powder is a convenience option rather than a requirement.
Should I divide it between meals?
Including a protein source at each main meal is a simple practical approach. The displayed per-meal range is only your daily estimate divided by three.
Methodology & sources
General educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.