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Protein Calculator

How much protein do you need per day? Enter your body weight and fitness goal to get your optimal daily protein intake in grams.

✓ Reviewed by Julian Bronski · updated June 2026

Your details

kg
30200+

Result

Daily protein (g)
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WHO minimum (g)
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Per kg body weight (g/kg)
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How does the Protein Calculator work?

The calculation is based on scientific consensus: body weight (kg) multiplied by an activity-dependent factor. WHO minimum: 0.8 g/kg. For muscle building, sports scientists recommend 1.6–2.2 g/kg. Formula: weight × factor.

Frequently asked questions

How much protein can I absorb per meal? ▾
Studies show the body optimally uses around 20–40 g of protein per meal. For higher needs, 4–5 meals with 30–50 g each are recommended.
Do plant proteins count the same? ▾
Plant proteins often have an incomplete amino acid profile. Combining sources (e.g. legumes + grains) fully compensates for this.
What happens with too little protein? ▾
Below the WHO minimum (0.8 g/kg), muscle loss, slowed metabolism and a weakened immune system are risks – especially critical when losing weight.
Not financial or medical advice. No warranty.

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