Protein supplies the amino acids your body uses to repair muscle, build enzymes and support the immune system, and needs rise sharply with training load.
This calculator scales protein to your body weight rather than to a fixed percentage of calories, then divides it into per-meal targets you can plan around.
For educational purposes only — not medical advice.
How to use
- Enter your body weight in kilograms.
- Choose the activity level that matches your training.
- Press Compute to see your daily protein target.
- Compare it with the per-meal figures for three and four meals.
- Build each meal around a clear protein source to reach the total without effort.
Frequently asked questions
How much protein do I need per day?
Sedentary adults need around 0.8 g per kg of body weight. Regular exercisers need 1.2–1.6 g, and those training hard for muscle need 1.6–2.2 g.
Can I eat all my protein in one meal?
You can reach the total that way, but research suggests spreading protein across three to four meals supports muscle building better than a single large serving.
Is too much protein bad for my kidneys?
For healthy kidneys, higher protein intakes have not been shown to cause harm. People with existing kidney disease should follow medical advice instead.
Which foods are highest in protein?
Chicken, fish, lean beef, eggs, dairy, tofu, tempeh, lentils, beans and Greek yogurt are all strong sources, with roughly 20–30 g per typical serving.
Do I need protein powder?
No — it is a convenience, not a requirement. Powders simply make it easier to hit a high target when food alone is impractical.
Does protein intake matter when losing weight?
It matters a great deal. A higher protein intake in a calorie deficit helps preserve muscle and keeps hunger more manageable.