Protein Intake Calculator: Grams per Day
PROTEIN INTAKE CALCULATOR
Your protein.
Per day, per meal.
Work out how much protein you need each day for your goal, how to split it across meals, and what that looks like in real food.
Planning all your macros? Split your calories into protein, carbs and fat.
Macro calculatorBEHIND YOUR NUMBER
A little understanding
goes a long way.
How much protein do I need?
The UK reference is 0.75 g per kg of bodyweight for inactive adults. People who train, are losing fat or are over 65 benefit from more: usually 1.2–2.2 g per kg.
Is high protein safe?
For healthy people, intakes up to about 2.2 g/kg are well studied and considered safe. If you have kidney problems, speak to your GP first.
Is this calculator for me?
It suits healthy adults planning everyday eating. It is not medical advice. If you are pregnant, under 18, or have kidney disease, diabetes or another condition, check with your GP or a registered dietitian.