Free tool

Protein calculator

A daily protein target, a per-meal target, and American meals that get you close. For adults 18 and over.

Units
Height

18 to 100.

Meals a day

Fill in the form and your target will show here. Change any answer and the old result clears.

How we calculate this

Targets are grams of protein per kilogram of body weight, based on Morton et al., British Journal of Sports Medicine, 2018: benefits level off around 1.6 g/kg, with some benefit up to 2.2 g/kg. Read the study. General education, not medical advice.

Looking for Indian meals? Open the India protein calculator.