Protein Intake Calculator

Daily protein needs by weight and goal, food equivalents

Quick Answer

Protein Intake Calculator: Daily protein needs by weight and goal, food equivalents. Grams = body weight (kg) × factor (g/kg).

Body weight (kg)

Goal

Daily protein target

112 g

1.6 g/kg × 70 kg · During deficit

Per meal (×3)37 g

≈ Eggs17.2 pcs

≈ Chicken breast467 g

≈ Whey scoops4.7 scoops

Suggested 3-meal split (30/40/30)

Breakfast34g (30.1%)Lunch45g (39.8%)Dinner34g (30.1%)

High-protein food reference

Food	Serving	Protein	Servings for target
Chicken breast	100g	24 g	×4.7
Egg	1 pc	6.5 g	×17.2
Milk	1 cup 250ml	8 g	×14.0
Lean beef	100g	22 g	×5.1
Salmon	100g	20 g	×5.6
Firm tofu	100g	12 g	×9.3
Greek yogurt	100g	10 g	×11.2
Whey powder	1 scoop 30g	24 g	×4.7

Intake coefficient reference (g/kg)

Goal	g/kg	For 70 kg
Sedentary (minimum)	0.8	56 g
General health	1	70 g
Light exercise / 50+	1.2	84 g
Fat loss ←	1.6	112 g
Muscle gain	1.8	126 g
Strength athlete	2.2	154 g

💡 Healthy kidneys handle 2+ g/kg well; those with kidney disease should consult a doctor. Spread intake across meals — ~0.4 g/kg per meal maximizes muscle protein synthesis.

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How to Use

Enter body metrics: fill height, weight, age etc. as prompted by the Protein Intake Calculator.
Read value and grade: results appear instantly with an authority-based classification.
Check reference tables: confirm your range and healthy targets against the tables on this page.
Back-solve your goal: adjust inputs to see what it takes to reach a target.

Key Points

Protein Intake Calculator is a free online health tool — open and use, no sign-up.
All calculations run locally in your browser; your data never leaves the device.
Key capability: Daily protein needs by weight and goal, food equivalents.
Results come with formulas and reference tables so you can verify every number.

Formula & How It Works

Daily protein needs

Grams = body weight (kg) × factor (g/kg)

Factors: sedentary 0.8 (RDA) · active 1.2 · fat loss 1.6 · muscle gain 1.8 · athlete 2.0

Food equivalents: 1 egg ≈ 6.5g · 100g chicken breast ≈ 22g · 100ml milk ≈ 3.3g

Per ISSN position stand: 1.4–2.0 g/kg/day for training individuals

Example: 65kg cutting → 65×1.6 = 104g/day.

FAQ

How do I use the Protein Intake Calculator?

Open the page and fill in the input fields — results update automatically. Daily protein needs by weight and goal, food equivalents.

Are the results accurate?

Results follow published international standards (WHO, ACE, IOM) and are for reference only.

Can this replace medical advice?

No. Always consult a qualified healthcare professional for health decisions.

Is it free? Do I need to sign up?

Completely free. No registration, login or download required.

Does it work on mobile?

Yes. The responsive design works on all devices.

Related Guides

Source & Updates

Based on WHO, ACE, IOM and other published international standards. Last updated: 2025-07

Authoritative sources:

Last updated: 2026-08-07

Formulas and content on this page are reviewed by the YiJianSuan team. For reference only — official sources prevail.

Cite this page: YiJianSuan. Protein Intake Calculator[EB/OL]. https://www.yijiansuan.com/en/c/health/protein

Results provided by this tool are for reference only and do not constitute professional advice.