Is more protein always better?
Not beyond a point. Intakes above about 2.2 grams per kilogram rarely add muscle benefit for most people, and very high intakes can displace other nutrients. Spread protein across meals rather than loading it into one.
Protein Intake Calculator
Find your daily protein range from body weight and goal, and see how much each of four meals should contain.
Runs in your browser — nothing is uploaded
About the Protein Intake Calculator
Protein needs depend on body weight and activity. The general adult minimum is 0.8 grams per kilogram. People who train regularly, and those trying to build or keep muscle while losing weight, often need more, commonly 1.2 to 2.2 grams per kilogram.
Choose the goal closest to your situation. The calculator shows the daily range in grams and divides it across four meals, which is a practical way to reach the target without eating one very large portion.
FAQ
Protein Intake Calculator — frequently asked
What counts as a serving?
A palm-sized portion of meat or fish, about 20 to 30 grams of protein, is a useful reference. Eggs, Greek yoghurt, tofu, lentils and milk also contribute. Check labels for the grams per serving.
Do I need protein supplements?
Usually not. Most people reach their target with food. Supplements such as whey are convenient, but they are not required. Choose a product that has been independently tested if you use one.
Does protein need to be eaten right after training?
The overall daily total matters most. Eating protein within a few hours of training is a reasonable habit, but the exact timing window is less important than hitting your daily range.
Is this safe with kidney disease?
No. People with kidney disease often need a lower protein intake, so follow the advice of a doctor or renal dietitian rather than a general calculator.
Is my body weight stored?
No. The calculation runs in your browser and nothing is saved.
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