Protein calculator
Enter your weight and goal. You get the grams of protein to aim for each day, and per meal.
Updated October 2026
Strength training and a calorie surplus: 1.6 to 2.2 g per kg a day.
Protein a day
112 to 154 g
| Meals a day | Protein per meal |
|---|---|
| 3 | 37 to 51 g |
| 4 | 28 to 39 g |
| 5 | 22 to 31 g |
Protein a day by body weight (grams)
Each column is a grams-per-kilo target. Find your weight on the left.
| Weight | 0.8 g/kg | 1.2 g/kg | 1.6 g/kg | 2.0 g/kg | 2.2 g/kg |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 40 | 60 | 80 | 100 | 110 |
| 60 kg (132 lb) | 48 | 72 | 96 | 120 | 132 |
| 70 kg (154 lb) | 56 | 84 | 112 | 140 | 154 |
| 80 kg (176 lb) | 64 | 96 | 128 | 160 | 176 |
| 90 kg (198 lb) | 72 | 108 | 144 | 180 | 198 |
| 100 kg (220 lb) | 80 | 120 | 160 | 200 | 220 |
| 110 kg (243 lb) | 88 | 132 | 176 | 220 | 242 |
Protein targets by goal
| Goal | Grams per kg | Grams per lb |
|---|---|---|
| General health | 0.8 | 0.36 |
| Adults over 65 | 1 to 1.2 | 0.45 to 0.54 |
| Active, regular exercise | 1.2 to 1.6 | 0.54 to 0.73 |
| Building muscle | 1.6 to 2.2 | 0.73 to 1.00 |
| Losing fat and keeping muscle | 1.8 to 2.4 | 0.82 to 1.09 |
How much protein is in common foods
Rounded values. Brands and cuts differ, so check the label for exact numbers.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g |
| Canned tuna, drained | 100 g (3.5 oz) | 25 g |
| Salmon, cooked | 100 g (3.5 oz) | 22 g |
| Lean beef mince, cooked | 100 g (3.5 oz) | 26 g |
| Greek yogurt, plain | 170 g (6 oz) pot | 17 g |
| Cottage cheese | 1 cup (220 g) | 25 g |
| Eggs | 1 large egg | 6 g |
| Milk | 1 cup (240 ml) | 8 g |
| Lentils, cooked | 1 cup (200 g) | 18 g |
| Chickpeas, cooked | 1 cup (160 g) | 15 g |
| Firm tofu | 100 g (3.5 oz) | 10 g |
| Peanut butter | 2 tbsp (32 g) | 7 g |
Protein for your weight
Embed this calculator on your site
Free to use. Paste this where you want the protein calculator to appear. Please keep the link under it.
Questions
How much protein do I need a day?
The recommended allowance for most adults is 0.8 g per kg of body weight (0.36 g per lb). People who exercise regularly are often advised 1.2 to 1.6 g per kg, and people building muscle 1.6 to 2.2 g per kg. A 70 kg (154 lb) person building muscle would aim for about 112 to 154 g a day.
How much protein do I need to build muscle?
Studies of strength training suggest that gains level off at about 1.6 g per kg a day, with 2.2 g per kg as a safe upper aim.
How much protein should I eat to lose fat?
In a calorie deficit, a higher intake of 1.8 to 2.4 g per kg helps you keep muscle while you lose fat, especially if you lift weights. Protein is also more filling than carbohydrate or fat.
Is too much protein bad for you?
For healthy adults, intakes up to about 2 g per kg a day are generally considered safe. People with kidney disease should follow their doctor's advice, and anyone with a medical condition should ask a doctor or dietitian before raising protein.
Should I use body weight or lean mass?
This calculator uses total body weight, which is simple and works for most people. If you carry a lot of extra fat, using a goal weight instead gives a more sensible number.
How much protein is in an egg or chicken breast?
A large egg has about 6 g. A 100 g (3.5 oz) portion of cooked chicken breast has about 31 g. The table on this page lists twelve common foods.
More free tools
Plan protein-rich meals in Foodie
Save recipes from Instagram, TikTok and the web, plan the week, and get a grocery list sorted by aisle, so hitting a target is a matter of what is in the plan.
Get Foodie on the App Store