Protein calculator
See a sensible daily protein range for your body weight and what you are training for — in grams per day and grams per kilo.
Your result
Suggested protein range
60–90 g per day
per kg body weight
0.8–1.2 g/kg
The result updates as you change the values. Nothing is saved or sent anywhere.
How much protein people usually need
Protein needs are normally expressed per kilo of body weight. Around 0.8 g/kg covers basic requirements for an inactive adult, while people who train regularly generally do better somewhere between 1.4 and 2.2 g/kg.
During weight loss, a higher intake helps because protein is filling and supports keeping muscle while you are eating less overall.
Spreading protein across the day in three or four meals is easier to hit than one very large serving, but total daily intake matters most.
Turning grams into meals
Anchor every meal
A protein source in each meal — eggs, dairy, fish, poultry, meat, legumes, tofu — gets most people close without counting every gram.
A range, not a target to hit exactly
Landing anywhere inside the suggested range on most days is what matters, not a precise number every day.
Plant-based works too
Legumes, tofu, tempeh, soy products and whole grains reach the same totals; you usually just need slightly larger portions.
Frequently asked questions
- Can I eat too much protein?
- For healthy adults, intakes in the ranges above are well tolerated in the research. If you have kidney disease or another condition affecting protein intake, follow your healthcare provider's guidance.
- Do I need a protein shake?
- No. A shake is a convenient way to add protein, not a requirement. Food first, supplements only if it makes your day easier.
- Should I use current or goal weight?
- Current body weight is the usual starting point. Recalculate now and then as your weight changes.
Prefer to track it in the app?
Everything on this page is free to read. The Healti app is there if you want your meals, workouts and progress kept in one place.
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Healti provides general information about nutrition and training. It is not medical advice.