Protein Calculator

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.

Body weight
Goal

Daily Protein

Daily estimate —

Enter your weight and choose a goal to see your estimate.

Per meal, over 3—
Per meal, over 4—

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

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.