🍗 Protein Calculator
Estimate how much protein you need each day based on your body weight and activity level.
Your Details
Your Result
This is a general estimate for informational purposes only and not medical advice. Consult a doctor or registered dietitian for personalized protein recommendations, especially if you have kidney or liver conditions.
How the Protein Calculator Works
Protein needs scale with body weight and activity level. Sedentary adults need less protein per kilogram than athletes or people focused on building muscle, who need more to support training and recovery.
Formula
Per Meal = Daily Protein ÷ 4
Calories from Protein = Daily Protein × 4 cal/g
This tool provides general estimates for informational purposes only and is not medical advice. Consult a doctor or registered dietitian for personalized guidance, especially if you have any kidney or liver conditions.
Frequently Asked Questions
How much protein do I need per day?
General guidelines range from about 0.8 g/kg for sedentary adults up to 1.6-2.2 g/kg for people focused on muscle building or strength training.
Is too much protein bad for you?
For most healthy adults, higher protein intakes within these ranges are considered safe. People with kidney disease or other medical conditions should consult a doctor before significantly increasing protein intake.
Should I spread protein evenly across meals?
Many experts suggest spreading protein intake across 3-5 meals to support muscle protein synthesis throughout the day, though total daily intake matters most.