Slobiq Health / Nutrition / Protein calculator
Protein calculator
Enter your weight and goal to see a daily protein range and what that means per meal.
These are general estimates, not medical advice, and they do not replace a doctor, dietitian or trainer. If you are pregnant, under 18, have a health condition or take medication, talk to a professional before changing your diet or training.
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About this tool: Protein calculator
Protein supports muscle, recovery and fullness. The official reference intake for healthy adults is around 0.8 g per kilogram of body weight, which is the minimum to avoid deficiency. People who train hard, lift weights or diet usually do better with more.
The ranges here follow common sports nutrition guidance: about 1.2 to 1.6 g per kg for active people and 1.6 to 2.2 g per kg for building muscle or losing fat. People with kidney disease should ask a doctor before eating more protein.
Formula
Daily protein = body weight × grams per kilogram for your goal. Per meal = daily protein ÷ number of meals. Calories from protein = grams × 4.
Worked example
75 kg, building muscle (1.6 to 2.2 g/kg): 120 to 165 g a day, about 143 g in the middle. Over 4 meals that is about 36 g per meal and 570 kcal from protein.
Sources and accuracy
- Formulas and sources last reviewed
- Accuracy
- An estimate from published formulas. Real needs differ between people, so treat it as a starting point and adjust to how your body responds.
Frequently asked questions
Is more protein always better?
No. Above the upper end of the range there is little extra benefit, and very high intakes crowd out other foods. Spread protein over the day.
Should I use my current weight if I am overweight?
Many people use a goal weight or a weight closer to the healthy range, because muscle mass drives the need, not fat. Either way, treat the result as a range.
Can I get this from plants?
Yes. Beans, lentils, tofu, soy, seitan, nuts and grains all count. Variety across the day covers the amino acids you need.