Protein Calculator
Find your daily protein intake in grams based on your body weight and activity - with a per-meal breakdown and example foods. Free and instant.
Enter your weight, pick a level, and hit Calculate to see your daily protein target with simple food examples.
Why protein matters
Protein is the building block your body uses to repair tissue and maintain muscle. It is also the most filling of the three macronutrients, so meals built around a protein source tend to keep you satisfied for longer. Whether your goal is losing weight, building muscle, or simply feeling better day to day, getting enough protein is one of the most reliable habits you can build.
How much protein you need
A practical way to estimate protein is per kilogram of body weight. Less active people often do well around 1.2 g/kg, regularly active people around 1.6 g/kg, and people training to build muscle around 2.0 g/kg. That is exactly what the calculator above uses - multiply your weight by the factor that matches your routine.
Spreading that total across your meals - roughly a quarter at each of four meals or snacks - makes the target easier to reach and keeps your energy steadier than packing it all into one sitting.
Good sources of protein
- • Lean meats and poultry like chicken and turkey.
- • Fish and seafood such as salmon, tuna, and shrimp.
- • Eggs and dairy, including Greek yogurt and cottage cheese.
- • Plant sources like tofu, beans, lentils, and edamame.
- • Nuts, seeds, and protein-forward snacks to fill small gaps.
Protein calculator FAQ
How does this protein calculator work?
It uses a simple, transparent formula: grams of protein per day = your body weight in kg multiplied by a per-kilo factor. The factor is 1.2 g/kg if you're sedentary, 1.6 g/kg if you're active, and 2.0 g/kg if you're building muscle.
How much protein do I need per day?
It depends on your weight and how active you are. Less active people often do well around 1.2 g/kg, regularly active people around 1.6 g/kg, and those training to build muscle around 2.0 g/kg. Enter your weight above to see your estimate.
What are good sources of protein?
Easy, everyday sources include chicken, fish, eggs, Greek yogurt, lean beef, tofu, beans, and lentils. Spreading protein across your meals can help you stay full and hit your daily target.
Is this protein calculator medical advice?
No. FitHealthy provides general wellness and nutrition information and is not medical advice. Always consult qualified healthcare professionals for medical concerns.
FitHealthy provides general wellness and nutrition information and is not medical advice. Always consult qualified healthcare professionals for medical concerns.