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Free protein calculator

Daily protein calculator

Enter your weight and activity profile for a reference or range in grams per day and per meal. See the complete result without an account.

Free, no credit card General estimate, not medical advice.
Tool available

Estimate your daily protein

For adults. Treat the result as a general reference to adapt to your diet, tolerance and health context.

Method and assumptions

Method and assumptions

The calculator uses the EFSA population reference intake of 0.83 g/kg for an adult without regular training, or the ISSN sport range of 1.4–2.0 g/kg.

The per-meal output simply divides the daily result by the meal count. It does not assume that one exact meal pattern is best for everyone.

Important limitations

Important limitations

  • Needs vary with age, training volume, energy intake and the most appropriate reference weight.
  • Kidney or liver disease, pregnancy, breastfeeding, eating disorders and clinical nutrition require qualified care.
  • The calculator does not assess overall diet quality or the balance between plant and animal sources.
2026-07-26

Sources and method

  1. EFSA — Dietary Reference Values for protein
  2. International Society of Sports Nutrition — Position stand: protein and exercise
FAQ

Frequently asked questions

How much protein per day for strength training?

The calculator uses the broad sport range of 1.4–2.0 g per kg per day. Someone who strength trains can look toward the upper part without treating it as an individual prescription.

Is the calculator free without an account?

Yes. The full result appears without an account. Sign-in is only needed if you choose to save it.

Do I need to hit the exact middle value?

No. It is a practical reference; the sport range, consistency and full diet matter more than gram-level precision.