Protein Calculator
Get a simple daily protein range based on your weight, activity level, and goal.
Estimated daily protein
68–95g
Spread across 3–4 meals for best results.
How to use this tool
- •Enter your weight and choose lb or kg.
- •Pick the activity level that best matches your week.
- •Choose your goal — maintain, lean, or build muscle.
- •Use the estimated range as a friendly starting point.
What this tool can help with
- •Getting a simple ballpark for daily protein.
- •Understanding how activity changes protein needs.
- •Spreading protein evenly across meals.
What this tool cannot do
- •Replace advice from a doctor or registered dietitian.
- •Account for medical conditions, pregnancy, or medications.
- •Promise weight loss, muscle gain, or any health outcome.
Beginner tips
- •Aim for protein at every meal — yogurt, eggs, beans, fish, chicken.
- •Pair protein with fiber-rich foods for steadier energy.
- •Listen to your body — hunger and energy are useful signals.
Educational Sources
Guidance on this page is informed by general public health information from reputable organizations such as Harvard Health, Mayo Clinic, Cleveland Clinic, USDA, NIH, Academy of Nutrition and Dietetics. Always confirm any health decision with your own qualified healthcare professional.
Frequently Asked Questions
How much protein do women over 35 need?
Many adults benefit from around 0.8–1.4g per kg of body weight, with higher amounts for active individuals or those building muscle. Always personalize with a professional.
What are easy high-protein foods?
Greek yogurt, eggs, chicken, fish, cottage cheese, beans, lentils, tofu, and edamame are simple options.
Is more protein always better?
No. Balance matters. Use this as an educational starting point, not a prescription.