Protein
Calculate daily protein requirements
These calculators provide general information only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How to use Protein
- 1Enter body weight (kg) and activity or fitness goal.
- 2Pick goal: maintain / cut / bulk; protein scales accordingly.
- 3See daily protein (g) and how many common-food servings that equals.
How much protein per day? Weight and goal
protein(g) ≈ weight(kg) × factor (maintain 0.8–1.2, bulk 1.6–2.2, cut 1.8–2.4)Protein need is based on body weight, not total calories. Sedentary ~0.8 g/kg; regular lifters need 1.6–2.2 g/kg for synthesis and recovery.
During a cut, aim higher (1.8–2.4 g/kg): in a deficit, more protein preserves lean mass and boosts satiety. Older adults should also nudge it up.
The tool converts grams into servings of chicken, eggs, Greek yogurt, etc., turning an abstract number into a plate you can build.
Frequently asked questions
Does too much protein hurt kidneys?
For normal kidney function, evidence doesn't support harm from high protein; those with chronic kidney disease should follow medical limits. For most, weight-based intake is safe.
Is plant protein enough?
Yes, but vary sources (legumes + grains) to cover essential amino acids. If fully vegan, aim slightly above the suggestion.
How much per meal absorbs best?
About 20–40 g quality protein per meal uses well; 3–4 meals beats one large dose for synthesis.