Protein Requirements Calculator

How Much Protein Do You Need Every Day?

Protein builds and repairs muscle, skin, hair and bones, and it is needed to make enzymes, hormones and antibodies. It also keeps you full for longer than carbohydrates or fat. Getting too little can lead to muscle loss, weak immunity and slow recovery, while the right amount supports healthy weight, strength and ageing. Our Protein Requirements Calculator estimates your daily range in grams using your body weight and your goal.

How the Calculator Works

Protein needs are measured in grams per kilogram of body weight. Enter your weight in kilograms or pounds, choose the goal that fits you best, and the tool multiplies your weight by a range recommended in nutrition research.

• General health (sedentary adult): 0.8 to 1.0 g per kg
• Adults over 65: 1.0 to 1.2 g per kg
• Regular exercise or weight loss: 1.2 to 1.6 g per kg
• Muscle gain or strength training: 1.6 to 2.2 g per kg

The 0.8 g per kg figure is the Recommended Dietary Allowance, the minimum needed to prevent deficiency in most healthy adults. It is not necessarily the best amount for people who train, are losing weight or are getting older, which is why higher ranges are offered.

A Quick Example

A person who weighs 75 kg and lifts weights three times a week would aim for 1.6 to 2.2 g per kg, which equals 120 to 165 grams of protein a day. Spread over four meals, that is about 30 to 40 grams each, a size shown to work well for muscle building.

Why Goals Change Your Protein Needs

Weight loss

When you eat fewer calories, higher protein helps protect muscle and reduces hunger. This is why diets built around lean protein often feel easier to follow.

Muscle gain and sport

Training damages muscle fibers, and protein provides the building blocks to repair and grow them. Amounts above 2.2 g per kg rarely add extra benefit.

Older adults

With age the body becomes less efficient at using protein, so adults over 65 are advised to eat more to slow the loss of muscle and strength.

Best Protein Sources

• Animal sources: chicken, turkey, fish, eggs, lean beef, Greek yogurt, milk and cottage cheese
• Plant sources: lentils, chickpeas, beans, tofu, tempeh, edamame, quinoa, nuts and seeds
• Supplements: whey, casein or plant protein powders can help fill a gap but are not required

Roughly speaking, a 100 g cooked chicken breast gives about 30 g of protein, one large egg gives 6 g, a cup of cooked lentils gives 18 g and 200 g of Greek yogurt gives 17 to 20 g. Mixing plant sources through the day provides all the essential amino acids.

How to Spread Protein Through the Day

Many people eat very little protein at breakfast and a large amount at dinner. Spreading it more evenly across three to four meals supports muscle maintenance and appetite control. Simple swaps help: eggs or Greek yogurt in the morning, beans or fish at lunch, a protein-rich snack in the afternoon and lean meat or tofu at dinner.

Protein and Your Other Goals

Protein is one piece of a balanced plan. Use the Daily Caloric Needs Calculator to set your total calories, check the Daily Sugar Intake Calculator to keep added sugar in range, and make sure you are drinking enough with the Daily Fluid Intake Calculator. High-protein eating raises your need for water. If you want a quick snapshot of your weight status, try our BMI Calculator.

Is Too Much Protein Harmful?

For healthy people, intakes up to about 2 g per kg are considered safe, and higher amounts appear fine for athletes in the short term. People with kidney disease, liver disease or a history of kidney stones should check with their doctor before raising protein. Very high intakes can also crowd out fiber-rich foods, so keep vegetables, fruit and whole grains on your plate.

Common Mistakes

• Eating almost all protein at dinner
• Relying on bars and shakes instead of whole foods
• Ignoring fiber, vegetables and healthy fats
• Using total body weight when you carry a lot of excess fat. In that case, talk to a dietitian about using a target weight
• Forgetting that protein needs rise during illness recovery or heavy training

Frequently Asked Questions

Do vegetarians and vegans need more protein?

Plant proteins are slightly less digestible, so some experts suggest aiming toward the higher end of your range and eating a variety of sources.

Can I build muscle without supplements?

Yes. Whole foods can meet your needs. Powders are simply convenient.

Should I eat protein right after a workout?

The total amount over the day matters most. A protein-rich meal within a few hours of training is a good habit, but there is no need to rush.

This calculator gives general information and is not medical advice. Speak with a doctor or registered dietitian before changing your diet, especially if you are pregnant, elderly or have a medical condition.

Key Takeaways About Protein

• Most healthy adults need at least 0.8 g per kg, and active people or those over 65 usually benefit from more.
• Aim for 25 to 40 grams per meal across three or four meals.
• Mix animal and plant sources, and choose lean or minimally processed options.
• Drink plenty of water and keep eating fiber-rich vegetables, fruit and whole grains.
• Check with your doctor first if you have kidney or liver disease.

To make a plan, take your daily range from the calculator and divide it by the number of meals you usually eat. Write down two or three go-to foods for each meal, such as eggs, Greek yogurt, lentil soup, grilled chicken, tofu stir-fry or a handful of nuts. Having a short list makes it much easier to hit your target on busy days.