Daily Protein Needs Calculator

Estimate your daily protein target based on body weight, activity level, age, and your main goal.

Use your current body weight in kilograms.
More activity usually increases protein needs.
Different goals can shift the suggested range.
Older adults may benefit from slightly higher intake.
Used to suggest protein per meal.
Plant-based diets may benefit from a bit more planning.
How we calculate

We apply a protein-per-kilogram multiplier based on activity, age, and goal, then estimate a useful daily range and an approximate amount per meal.