Protein Calculator
Enter your weight and pick a goal — get your daily protein target with the evidence-based range behind it, and how to split it across meals.
How the math works
The official RDA of 0.8 g/kg is a floor that prevents deficiency in sedentary people — not an optimal intake. Decades of sports-nutrition research converge on 1.2–1.6 g/kg for active people, 1.6–2.2 g/kg when building muscle, and 1.8–2.7 g/kg when dieting, where high protein protects muscle and blunts hunger. Note the target scales with body weight, so heavier people need more absolute protein even when dieting together.
Splitting it across the day
Muscle protein synthesis responds best to doses of roughly 0.4 g/kg per meal spread over 3–5 meals — about 25–40 g each for most people — rather than one giant dinner. Total daily protein matters most; per-meal distribution is a real but smaller effect. Protein at breakfast is the meal most people under-do.
FAQ
- What does 100 g of protein look like?
- A chicken breast (~31 g), a cup of Greek yogurt (~20 g), 3 eggs (~18 g), a can of tuna (~25 g) — plus small amounts from grains and vegetables gets you there.
- Do plant proteins count?
- Yes. Variety across legumes, grains, soy and Seitan covers all essential amino acids; slightly higher total targets (~10%) offset lower digestibility.
- Is protein hard on kidneys?
- In healthy people, research up to ~2.8 g/kg shows no harm. Anyone with kidney disease should follow their clinician's protein prescription instead.
This tool provides general information only and is not medical advice. Consult a qualified healthcare professional or registered dietitian for personal dietary guidance.