See also our macro calculator.
Protein Calculator
Daily protein target in grams based on body weight and goals.
Science-based
Instant results
100% free
No signup · private
Recommended daily protein
112 g
Fat loss · Moderate
98-126 g/day range
98
Minimum
112
Target
126
Upper
1.6
g per kg
28
Per meal (×4)
784
Per week
Based on ~1.4-1.8 g per kg for your profile.
Other free calculators
Explore more science-based nutrition tools - instant results, no signup.
Calorie Calculator
Find your daily calorie target for losing, maintaining, or gaining weight.
Open calculatorTDEE & BMR Calculator
Calculate maintenance calories (TDEE) and BMR at rest.
Open calculatorMacro Calculator
Split daily calories into protein, carbs, and fat in grams.
Open calculatorWater Intake Calculator
Daily hydration target by weight, activity, and climate.
Open calculatorBMI Calculator
Check Body Mass Index and weight category.
Open calculatorRelated articles
This tool provides general informational estimates only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional.
Get personalized plans in the SmartEat app
These calculators give you a starting point. SmartEat turns the numbers into AI-personalized meal plans and guidance from certified nutritionists.
Frequently asked questions
Clear answers based on established nutrition science.
How much protein per day?
Most adults need at least 0.8 g/kg (IOM RDA). Active people and athletes often benefit from 1.2–2.0+ g/kg — see the ISSN position stand. Pair with our macro calculator for full daily targets.
Sources & methodology
Formulas and reference ranges from peer-reviewed and official sources:
- Institute of Medicine. RDA: 0.8 g/kg/day for most adults.
- ISSN. Active individuals: ~1.4–2.0 g/kg/day.