What it is and what it is for
Protein is the nutrient your body uses to maintain and repair muscle, skin, enzymes and immune defences. How much you need depends mostly on your weight and how much you move: a sedentary person needs less than someone who lifts weights several times a week.
This calculator multiplies your weight by an amount of grams per kilo for the goal you choose and splits the total across four meals so you can see what each one should provide. These are indicative values for healthy adults, not a personalised diet plan.
How to use it, step by step
- Type your current weight in kilograms.
- Choose the goal: recommended minimum, active person or strength training.
- Press Calculate to see the grams of protein per day.
- Look at the per-meal split to plan breakfast, lunch, snack and dinner.
- Compare it with what you eat on a normal day and adjust foods if you fall short.
Worked example
A 70 kg person needs at least about 56 g of protein a day at 0.8 g/kg. If they lift weights, at 1.6 g/kg the figure rises to 112 g, which split across four meals is 28 g per meal, roughly a small steak plus a yoghurt.
Frequently asked questions
Is more protein always better?
No. Beyond a certain point the body gains no extra benefit, and very high-protein diets are not suitable for everyone.
Which foods give the most protein?
Meat, fish, eggs and dairy, and among plant foods pulses, tofu, tempeh and nuts.
Do I need supplements?
Almost never. Most people meet their needs with ordinary food.
What if I have kidney disease?
Ask your doctor before raising protein. This tool does not replace professional advice.