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Protein Calculator

Enter your weight and choose your situation to see how many grams of protein to eat each day and how much that works out to per meal.

your situation

Enter your details and your results will appear here.

How does the protein calculator work?

The calculator multiplies your weight by the recommended amount of protein per kilogram of body weight, which varies depending on your situation:

Situation Protein per kg of body weight Example for 70 kg
Low activity about 0.9 g about 63 g
Recreational activity 1.2-1.6 g about 84-112 g
Strength training, building muscle 1.6-2.2 g about 112-154 g
Weight loss with strength training 1.8-2.2 g about 126-154 g
Over 65 years old 1-1.2 g about 70-84 g

The value of 0.9 g per kg is a standard that meets the needs of most healthy adults. More can be useful when you exercise, are losing weight, or get older. For details, read our article on how much protein you need each day. If you're building muscle, see our guide to how much protein to eat when bulking.

If you have excess weight, calculate protein based on your target weight

If you have significant excess weight, calculating protein based on your current weight can give you a higher-than-needed result. That's why you can enter your target weight in the calculator, so protein is calculated based on that instead. For example, if you weigh 110 kg and your goal is 85 kg, use 85 kg for the calculation.

How should you spread protein across meals?

It's better to spread protein across several meals than to eat most of it in the evening. Aim for 3-5 meals with about 20-40 g each. The calculator shows how much that works out to per meal based on the number you choose.

Examples of servings with about 25-30 g of protein:

  • 100 g of roasted chicken breast—about 30 g,
  • one can of tuna in its own juices (about 120 g drained)—about 28-30 g,
  • 150 g of semi-fat Polish curd cheese (twaróg)—about 27 g,
  • 150 g of cooked lentils and 100 g of tofu—about 25 g.

Can you eat too much protein?

For healthy people, about 1.6-2.2 g of protein per kg of body weight is considered a safe amount. Above about 2.2 g/kg, extra protein offers little additional benefit for muscle and takes up room for other foods. If you have kidney disease, always consult a doctor about how much protein to eat.

The easiest way to keep track of protein is in your food diary. In EatSee, protein is counted for every meal you add with a photo, voice logging, or a barcode, and the meal plan suggests dishes to match your protein goal. Track all your macros with the macronutrient calculator.

FAQs

How much protein per kg of body weight per day?
A healthy adult with a sedentary lifestyle needs about 0.9 g of protein per kg of body weight. Active people usually need 1.2-1.6 g/kg, while people who strength train need 1.6-2.2 g/kg.
How much protein should you eat to build muscle?
When building muscle, aim for 1.6-2.2 g per kg of body weight. So someone who weighs 70 kg needs about 112-154 g of protein per day.
How much protein should you eat when losing weight?
When losing weight while strength training, aim for 1.8-2.2 g per kg of body weight. More protein can help preserve muscle and keep you feeling fuller, making it easier to maintain a calorie deficit.
How much protein should you eat in one meal?
Around 20-40 g of protein per meal, across 3-5 meals a day, works well for many people. The calculator shows how much that works out to based on your weight and number of meals.
Do women need less protein?
Protein needs are calculated per kilogram of body weight, the same way for women and men. A woman who weighs 60 kg and exercises recreationally needs about 72-96 g of protein per day.

This calculator is for informational purposes only and does not replace advice from a doctor or dietitian. The calculations happen in your browser—we don’t send the data you enter anywhere. We only save it in this tab for the duration of your visit, so it can be filled in automatically in other calculators. Formulas and sources.

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