How much protein a day?
Enter your weight and choose a general adult baseline or a sports-nutrition range.
For healthy adults aged 19 and older. Not for pregnancy, breastfeeding or a medically prescribed diet. If you have kidney disease, use a clinician-set target.
Daily Protein
Enter your weight and choose a goal to see your estimate.
Turn your estimate into meals
Spread protein-containing foods across meals. Options include beans, lentils, tofu, eggs, yogurt, fish and poultry. The meal splits above are examples, not a required schedule.
Explore 15 high-protein, high-fiber meal ideas.
How this works
Weight in kilograms is multiplied by the selected grams-per-kilogram guideline. Pounds are converted using 1 lb = 0.45359237 kg. Results are rounded to whole grams. The adult RDA is a reference baseline; needs may differ with older age, illness, body composition and training.
Method and sources
- Health Canada: protein and fiber reference values
- USDA: Dietary Reference Intake calculator
- NIH: protein guidance for athletes
General educational estimates, not medical advice. Calculations run in your browser; this calculator does not save or send your entered measurements. Site analytics and advertising may still operate separately. Method and code checked on 27 September 2026; not clinically reviewed.
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