Protein Calculator
✓ SCIENCE-BASED PROTEIN CALCULATOR

Calculate Exactly How Much Protein You Need Every Day

Use our free Protein Calculator to estimate your recommended daily protein intake based on your weight, activity level, and fitness goals. Whether you're trying to lose weight, build muscle, or maintain your current physique, you'll get a personalized protein recommendation in seconds.

✓ Evidence-Based ✓ Free Forever ✓ Under 30 Seconds
Calculate My Protein →
Healthy High Protein Foods

Calculate your Daily Protein Intake

Get a personalized protein recommendation based on your body, activity level, and fitness goals.

Tell us about yourself

We'll calculate your ideal daily protein intake.

Basic Information
Body Measurements
Lifestyle
LIVE RESULTS

Your Daily Protein Target

70g

Based on your selections.

Recommended Protein Range

Minimum 56g
Recommended 70g
Upper Range 84g

BMI

Your BMI 22.9
Category Healthy Weight

Protein Per Meal

3 Meals 23g
4 Meals 18g
5 Meals 14g

Illustrative Protein Equivalents

Eggs 12 Eggs
Chicken Breast 225g
Greek Yogurt 350g
Whey Protein 3 Scoops
✓ These examples show approximately how much of a single food would provide your protein target. They are not intended as a suggested daily meal plan. Most people should meet their protein needs using a varied diet.
WHY TRUST OUR CALCULATOR

Science-Based Protein Examples

Every illustration is based on established nutrition guidelines tailored for a selected fitness goal.

🧬

Science Based Ill

Uses internationally recognized protein intake recommendations.

⚡

Instant Results

Get your personalized protein target in less than 30 seconds.

🎯

Goal Specific

Estimation & Illustration change depending on whether you're losing weight, maintaining or building muscle.

HIGH PROTEIN FOODS

Popular Protein Sources

These are some of the most popular foods people use to reach their daily protein intake.

Chicken Breast

31g Protein per 100g

Salmon

25g Protein per 100g

Eggs

6g Protein per egg

Greek Yogurt

20g Protein per serving

Tofu

17g Protein per 100g

Lentils

18g Protein per cup
View All Protein Guides →
FREQUENTLY ASKED QUESTIONS

Everything You Need To Know

Here are answers to the most common questions about daily protein intake and our calculator.

Daily protein requirements depend on body weight, activity level and your goal.

Higher protein intake helps preserve muscle and improves satiety during weight loss.