Protein calculator: grams a day and per meal, for any diet
Most active adults do well on 1.4 to 2.0 g of protein per kg of body weight a day, and about 1.6 g/kg covers most muscle-building needs. The minimum for sedentary adults is 0.8 g/kg. Split the total over three or four meals of roughly 25 to 40 g each.
- Daily protein
- 98–112 g
- 1.4–1.6 g per kg
- Per meal
- about 35 g
- over 3 meals
- Vegetarian example
- Paneer, dal, curd
- 100 g paneer ≈ 18 g · 1 bowl dal ≈ 13 g
How it works
The ranges
0.8 g/kg is the reference intake for adults. Position stands for active people suggest 1.4 to 2.0 g/kg, and a 2018 meta-analysis found gains in lean mass level off around 1.6 g/kg.
Per meal
Spreading protein over three or four meals is a practical way to reach the total. The calculator divides your target by the meals you choose.
Food that fits your diet
Vegetarian: paneer, Greek yogurt or hung curd, dal, chana, soy chunks. Vegan: tofu, tempeh, lentils, beans, seitan. With eggs or meat: eggs, chicken, fish.
Questions
Is more protein always better?
Above about 1.6 to 2.2 g/kg there is little extra benefit for muscle. People with kidney disease should follow their clinician's advice on protein.
Can vegetarians and vegans hit these targets?
Yes. Plant and dairy foods carry less protein per serving, so include a protein anchor at every meal and a legume at lunch and dinner.
Should I use my current weight or goal weight?
For people with a lot of weight to lose, using goal weight or height-based reference weight avoids overestimating the target.
Do I need protein supplements?
No. Whole foods can meet these targets. Any supplement choice is personal and outside what this tool covers.
Related calculators
Sources
- Morton RW et al. Protein supplementation and resistance training: a systematic review and meta-analysis. Br J Sports Med 2018
- Jäger R et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr 2017
Accurate as of November 12, 2026. Training and nutrition guidance only, not medical advice. See a clinician for symptoms, injury or a medical condition.
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