Protein calculator
Find your daily protein target in grams, how much to eat at each meal, and a real day of meals that gets you there.
Not medical advice. If you have kidney disease or are pregnant, ask your doctor.
How to use the protein calculator
- Enter your weightUse pounds or kilograms. If you have a lot of weight to lose, many dietitians use your goal weight instead.
- Pick activity and goal"Exercise" means planned workouts at least 3 days a week. Choose Build muscle only if you lift weights or do resistance training.
- Get your range and a day of mealsYou get a daily range, a per-meal target, and a real breakfast, lunch and dinner from our tested recipes that lands near it.
How much protein do you need?
The official RDA is 0.8 g per kg of body weight a day, about 0.36 g per pound. That is the minimum to avoid deficiency in healthy adults, not the amount that best supports an active body.
For people who exercise, the International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg. Adults over 65 are often advised to get at least 1.0 to 1.2 g/kg to protect muscle.
Why spread it across meals
Your body uses protein best in doses of roughly 0.25 g/kg per meal, which is 20 to 40 g for most people, eaten every 3 to 4 hours. A 30 g breakfast, lunch and dinner beats a 15 g breakfast and a 70 g dinner.
The calculator shows your per-meal floor so you can check each meal at a glance.
What the ranges mean
| Mostly sitting | 0.8 to 1.0 g/kg (RDA). 1.0 to 1.2 g/kg if you are over 65 or trying to lose weight. |
|---|---|
| Exercise, stay healthy | 1.4 to 2.0 g/kg (ISSN). |
| Exercise, lose fat | 1.6 to 2.4 g/kg. More protein in a calorie deficit helps keep muscle. |
| Build muscle | 1.6 to 2.2 g/kg, with resistance training. |
| Per meal | About 0.25 g/kg, or 20 to 40 g, every 3 to 4 hours. |
Easy ways to add 20 g of protein
- A cup of nonfat Greek yogurt (about 23 g)
- A 5 oz can of tuna (about 36 g)
- Three large eggs (about 19 g)
- A cup of cottage cheese (about 24 g)
- A scoop of whey protein (about 24 g)
Want it done for you? Our high-protein meal plan generator builds a full week around your number, and the free 10 high-protein recipes PDF has meals with 28 to 53 g each.
Frequently asked questions
How much protein do I need a day?
The RDA for adults is 0.8 g per kg of body weight (about 0.36 g per pound). People who exercise regularly do better with 1.4 to 2.0 g/kg, according to the International Society of Sports Nutrition. For a 160 lb (73 kg) active person, that is about 100 to 145 g a day.
How much protein is in an egg?
A large egg (50 g) has about 6.3 g of protein, split between the white and the yolk.
How much protein is in a chicken breast?
Cooked chicken breast has about 31 g of protein per 100 g. A typical 6 oz (170 g) cooked breast has about 53 g.
How much protein should I eat per meal?
About 0.25 g per kg of body weight, which is 20 to 40 g for most adults, spread every 3 to 4 hours.
Should I use my current weight or my goal weight?
If you carry a lot of extra weight, using your goal weight gives a more realistic number. Otherwise use your current weight.
Can you eat too much protein?
Healthy adults generally tolerate high-protein diets well, and studies in trained people have used intakes above 2 g/kg. If you have kidney disease, talk to your doctor before increasing protein.
Do I need protein powder?
No. Powder is convenient, but you can hit your target with food like eggs, Greek yogurt, chicken, fish, tofu and beans.
References
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. JISSN, 2017
- National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). JAMDA, 2013
- USDA FoodData Central
Keep cooking smarter
High-protein meal plan generator
A 5 or 7-day plan for your protein target with one grocery list, ready to print.
Ingredient substitute finder
Out of buttermilk, eggs or heavy cream? Exact swap amounts for 20 ingredients.
Recipe scaler
Double, halve or scale any recipe to any servings, with pan sizes and smart rounding.
Cups to grams converter
Convert cups, tablespoons and grams for 30 ingredients, measured the way bakers do.
What can I make with these ingredients?
Tick what is in your fridge and get recipes ranked by match, with what is missing.
Recipe calorie & macro calculator
Paste any recipe for calories and macros per serving, plus a healthier version.
Every tool on this page, built into one app.
RecipeVault saves recipes from TikTok, Instagram and YouTube, shows protein on every recipe, plans your week and builds the grocery list. Free on iPhone and Android.