Protein Intake Calculator
Find out exactly how many grams of protein you need each day. Enter your weight and goal to get a personalized target with per-meal breakdowns.
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grams of protein per day
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grams per meal (3 meals)
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grams per meal (4 meals)
Quick protein source reference
Chicken breast 31g/100g
Eggs 6g each
Greek yogurt 10g/100g
Lentils 9g/100g
Common questions
How much protein do I need per day?
It depends on your goals. General health requires around 1.6 g per kg of body weight, while athletes and those building muscle may need up to 2.2 g/kg. This calculator adjusts the multiplier based on your selected goal.
Can I get enough protein on a plant-based diet?
Yes. Combine legumes, tofu, tempeh, seitan, and quinoa throughout the day to hit your target. Many plant-based athletes exceed 2 g/kg without animal products.
Is too much protein bad for you?
For healthy adults, intakes up to 2.5 g/kg are generally safe. Those with existing kidney conditions should consult a doctor before significantly increasing protein intake.
Does protein timing matter?
Spreading protein across 3-4 meals maximizes muscle protein synthesis. Consuming protein within 2 hours post-workout is beneficial but not critical — total daily intake matters most.