Protein calculator

Protein intake calculator

Find your daily protein target in grams, based on your weight and goal.

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How much protein do you need?

The RDA is 0.8 g/kg, but active people benefit from 1.2–1.6 g/kg, and 1.6–2.2 g/kg helps build muscle or preserve it while losing fat. Spread it across the day. Plan the rest of your macros with the macro calculator.

High-protein foods

Lean meats, fish, eggs, dairy, legumes and tofu are all protein-dense — see the calories and protein in chicken breast, eggs and more foods.

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