CALCULATOR
Protein Calculator
Your daily protein target in grams, per meal, and how it fits alongside your calories and other macros.
Your protein target
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Estimate based on the Mifflin-St Jeor equation. Adjust over 2-3 weeks based on real-world results. General guidance, not medical advice.
How much protein you need, and why it is per kilogram
Protein is the macronutrient with the clearest evidence behind its targets. It supplies the amino acids your body uses to repair and build tissue, it is the most satiating macronutrient per calorie, and it is the single most important dietary factor determining how much of your weight change is muscle rather than fat.
Targets are expressed per kilogram of bodyweight because a 55 kg person and a 100 kg person have genuinely different requirements. Advice like eat 100 grams of protein is meaningless without knowing who it is addressed to. In January 2026 the Dietary Guidelines for Americans raised the general-population recommendation from 0.8 to 1.2 to 1.6 g per kilogram, and sports-nutrition guidance for people training or dieting runs higher still.
The practical problem is rarely knowing the target. It is hitting it. Most people who set a high protein goal find they land 40 to 60 grams short on food alone, which is why the gap and how to close it matters more than the number itself.
Protein targets by situation
Example: 80 kg at 1.6 g/kg = 128 g per day
Per meal across 4 meals = 32 g
| Situation | g per kg | 60 kg | 80 kg | 100 kg |
|---|---|---|---|---|
| General health (2026 guideline) | 1.2-1.6 | 72-96 g | 96-128 g | 120-160 g |
| Training 2-4x per week | 1.4-1.8 | 84-108 g | 112-144 g | 140-180 g |
| Fat loss, keeping muscle | 1.6-2.2 | 96-132 g | 128-176 g | 160-220 g |
| Body recomposition | 2.0-2.2 | 120-132 g | 160-176 g | 200-220 g |
| Older adults (60+) | 1.2-1.6 | 72-96 g | 96-128 g | 120-160 g |
Protein in real food
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast, cooked | 100 g | 31 g | 165 kcal |
| Beef mince, 5% fat, cooked | 100 g | 27 g | 170 kcal |
| Canned tuna in water | 100 g | 25 g | 116 kcal |
| Salmon, cooked | 100 g | 25 g | 208 kcal |
| Whey protein | 1 scoop, 30 g | 24 g | 120 kcal |
| Greek yogurt, 0% | 170 g | 17 g | 100 kcal |
| Cottage cheese | 100 g | 11 g | 98 kcal |
| Lentils, cooked | 100 g | 9 g | 116 kcal |
| Milk | 250 ml | 8 g | 125 kcal |
| Egg | 1 large | 6 g | 78 kcal |
| Tofu, firm | 100 g | 8 g | 76 kcal |
| Chickpeas, cooked | 100 g | 9 g | 164 kcal |
Hitting a 160 g target in a day
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 3 eggs plus 170 g Greek yogurt | 35 g |
| Lunch | 150 g chicken breast plus lentils | 56 g |
| Snack | 1 whey shake | 24 g |
| Dinner | 150 g salmon plus 100 g chickpeas | 47 g |
| Total | 162 g |
Plant versus animal protein
Animal proteins are generally complete, containing all essential amino acids in useful proportions, and are higher in leucine, which drives muscle protein synthesis. Most plant proteins are lower in one or more essential amino acids, though soy and quinoa are exceptions. In practice this is solved by variety and by eating slightly more total protein, roughly 10 to 20 percent higher, on a plant-based diet.
Frequently asked questions
How much protein per day should I eat?
Is too much protein harmful?
Do I need protein powder?
Does protein timing matter?
Sources
- Jager R et al. ISSN Position Stand: protein and exercise. JISSN, 2017.
- Morton RW et al. Systematic review and meta-analysis of protein supplementation and resistance training. British Journal of Sports Medicine, 2018.
- Helms ER et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. IJSNEM, 2014.
- Dietary Guidelines for Americans, 2025-2030.
- National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
- NHS. Nutrition and health guidance. nhs.uk
- US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov
More tools: all calculators · Full Plan · Recomp · Body fat · Macros · Cheapest whey per 20 g
General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.