Protein Calculator
Calculate your optimal daily protein intake. Get per-meal targets, food source recommendations, and meal planning tips for your fitness goals.
This calculator provides estimates based on general dietary guidelines and research on protein requirements. Individual needs may vary significantly based on body composition, metabolic rate, training intensity, and medical conditions.
This is not medical or nutritional advice. Consult a registered dietitian or healthcare professional before making significant changes to your protein intake, especially if you have kidney disease or other medical conditions.
How to Use Protein Calculator
- 1Enter your weight and select units
- 2Choose your activity level and fitness goal
- 3View daily and per-meal protein targets
- 4Check food sources and meal suggestions
Frequently Asked Questions
How much protein do I need per day?▾
The RDA is 0.8g per kg of body weight for general health. Active individuals need 1.2-1.6g/kg, and those building muscle need 1.6-2.2g/kg.
Can I eat too much protein?▾
For healthy adults, protein up to 2.2g/kg is well-studied and safe. Higher amounts may be safe but have less research support. Those with kidney disease should consult a doctor.
What are the best protein sources?▾
Complete protein sources include chicken breast (31g/100g), eggs (6g each), fish (20-25g/100g), Greek yogurt (17g/170g), and tofu (8g/100g).
About Protein Calculator
Calculate your optimal daily protein intake. Get per-meal targets, food source recommendations, and meal planning tips for your fitness goals.
NexTool's Protein Calculator is completely free to use with no sign-up required. Your data is processed directly in your browser and never sent to our servers, ensuring complete privacy and instant results.
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