💪Protein calculator
Work out how many grams of protein you need a day — for everyday health, for older age or if you train.
Estimates for healthy adults. Not medical advice — if you are pregnant, breastfeeding, under 18 or have a medical condition, ask your doctor or dietitian.
How it is calculated
For healthy adults, EFSA and the WHO set the population reference intake at about 0.8 g of protein per kg of body weight a day — enough for nearly everyone who is not very active.
Expert groups suggest 1.0–1.2 g/kg for adults over 65, to help keep muscle with age, and the International Society of Sports Nutrition suggests 1.4–2.0 g/kg for people who train regularly. When losing weight while training, intakes at the upper end of that range help protect muscle.
The result is a daily range; spreading it over 3–4 meals is a practical way to reach it. If you have kidney disease, ask your doctor before increasing protein.
Questions
Is too much protein harmful?
For healthy people, intakes up to about 2 g per kg of body weight are generally considered safe. If you have kidney disease, your doctor will advise on a limit.
Which foods are high in protein?
Meat, poultry, fish, eggs, dairy, tofu, tempeh, beans, lentils, nuts and seeds. Me Nutrition marks dishes with at least 10 g of protein per 100 g and 25% of calories from protein as “High protein”.
Should I use my current weight or my goal weight?
For most people the current weight is fine. If you have a lot of weight to lose, using a healthy target weight gives a more realistic number.
Do I need protein shakes?
Not necessarily — most people can reach their target with regular food. Shakes are just a convenient option.
Track it every day with Me Nutrition
Snap your meals — the app counts calories and protein against your daily target. 3 days free, then a subscription you can cancel anytime in App Store settings.
Download on the App Store