Protein Calculator
Find a daily protein range based on your weight and activity level, using widely cited nutrition guidelines.
Daily protein range
93–123 grams/day
About 31–41 g per meal across three meals.
For reference: a palm-sized chicken breast has roughly 30 g; a cup of Greek yogurt about 20 g; two eggs about 12 g.
How it works
The U.S. recommended dietary allowance is 0.8 g of protein per kg of body weight. Many nutrition guidelines suggest about 1.2–1.6 g/kg for active adults or during weight loss, to help protect muscle.
Good to know
If you have kidney disease or another medical condition, ask your provider before raising your protein intake.
This tool gives general estimates for educational purposes only. It isn't medical advice, a diagnosis, or a determination of eligibility for any treatment. Talk with a licensed healthcare provider about your health.
Want a plan made for you?
Numbers are a start. A licensed provider can help with the rest.
Answer a short online intake, and a licensed provider will review whether a treatment may be right for you. If prescribed, it ships to your door.
More health tools
Keep exploring.
BMI Calculator
See where your weight falls for your height.
Use calculatorTDEE Calculator
Estimate the calories your body uses each day.
Use calculatorWater Intake Calculator
How much to drink in a day, plus exercise.
Use calculatorCalorie Deficit Calculator
A daily calorie target for a steady pace.
Use calculator