Free Protein Calculator
Getting enough protein is important for maintaining muscle, recovering from exercise and managing hunger. This calculator estimates your daily protein requirement based on your body weight, training type and fitness goal.
Calculate Your Protein Needs
Enter your weight and training type to get your personalized protein targets.
Protein Ranges by Training Type
| Training Type | Recommended Range (g/kg) |
|---|---|
| No training (sedentary) | 0.8–1.2 g/kg |
| General fitness | 1.2–1.6 g/kg |
| Weight loss (preserving muscle) | 1.6–2.2 g/kg |
| Strength training | 1.6–2.2 g/kg |
| Hypertrophy (muscle size) | 1.8–2.5 g/kg |
| Endurance / cardio | 1.2–1.8 g/kg |
Good Protein Sources
Animal sources
- Chicken breast — ~31g/100g
- Tuna — ~30g/100g
- Eggs — ~13g per 2 eggs
- Greek yoghurt — ~10g/100g
- Cottage cheese — ~11g/100g
Plant sources
- Lentils — ~9g/100g cooked
- Chickpeas — ~8g/100g cooked
- Tofu — ~8g/100g
- Tempeh — ~19g/100g
- Edamame — ~11g/100g
Related Fitness Calculators
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Related Reading
How Much Protein Do You Really Need? A Beginner's Guide →
Frequently Asked Questions
For sedentary adults, the general recommendation is around 0.8–1.0g per kg of bodyweight. Active individuals and those doing strength training typically benefit from 1.6–2.2g per kg, while those in aggressive fat loss phases may benefit from up to 2.4g per kg to preserve muscle.
For healthy adults with adequate hydration and kidney function, high protein intakes are generally considered safe. Intakes above 3g per kg per day offer limited additional benefit for most people and may crowd out other important nutrients.
Excellent sources include chicken, fish, eggs, Greek yoghurt, cottage cheese, legumes (beans, lentils, chickpeas), tofu, tempeh and protein supplements such as whey or plant-based protein powder.
Yes. Research suggests that spreading protein intake across 3–5 meals per day (roughly 25–40g per meal) supports muscle protein synthesis more effectively than consuming most protein in one or two large meals.
Medical Disclaimer: Protein recommendations are general estimates. Consult a registered dietitian for personalised guidance. Full disclaimer →