FREE PROTEIN CALCULATOR
How much protein should you eat?
Enter your weight for an estimated daily range for healthy adults who exercise regularly. No signup needed.
YOUR DAILY PROTEIN
A range you can work with.
Enter your weight to see estimated grams per day and a simple split across your meals.
Where the numbers come from.
This calculator multiplies your body weight in kilograms by 1.4 to 2.0. That is a general daily protein range supported by the International Society of Sports Nutrition for most healthy adults who exercise.
The meal figure simply divides your daily range evenly. It is a planning aid, not a limit on what your body can use in a meal. Your needs can vary with training, energy intake, and individual circumstances.
Read the protein and exercise position standGeneral information, not an individual nutrition prescription. This tool is not designed for children, pregnancy, breastfeeding, or medical conditions. If you have kidney disease or have been advised to limit protein, ask your clinician or registered dietitian for an appropriate target.
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Build meals around your protein range.
Use the free guide to list foods you enjoy and plan where they fit through the day.
Get the protein guide