Protein Calculator
Calculate a practical daily protein range based on your weight, activity level and goal.
Enter your details and calculate your recommended daily range.
How much protein do you need?
There is no single protein target that is right for everyone. Your body weight, activity level and goal all affect what a practical daily intake can look like.
For healthy adults with relatively low activity, a basic intake around 0.8 grams per kilogram of body weight can provide a useful starting point. People who exercise regularly, are losing weight, or want to build or preserve muscle commonly use higher ranges.
For a deeper explanation, read our guide to daily protein needs.
Protein needs by goal
How the protein calculator works
Mealisa converts your weight to kilograms when necessary and applies a protein range based on the goal and activity level you select. The result is shown as a range rather than a single exact number because protein requirements vary between individuals.
75 kg · weight loss · regular training
75 × 1.4–1.6 g/kg = 105–120 g protein per day.
Across three meals, that is roughly 35–40 g per meal.
Protein for weight loss
When calories are reduced, getting enough protein can be particularly useful for preserving lean mass. The calculator therefore uses a higher protein range for weight-loss goals than for low-activity maintenance.
Protein for muscle growth
Resistance training increases the importance of adequate protein. For a muscle-focused goal, the calculator uses a practical 1.6–2.0 g/kg daily range.
How to spread protein throughout the day
Your total daily intake matters, but dividing that target between your usual meals can make it easier to plan. That is why the calculator also shows an approximate amount per meal.
Frequently asked questions
How much protein do I need per day?
Protein needs depend on body weight, activity and goals. A general reference intake for healthy adults is around 0.8 grams per kilogram of body weight per day, while active people and people focused on preserving or building muscle may benefit from higher intakes.
How much protein should I eat to lose weight?
A practical range during weight loss is often around 1.2–1.6 grams per kilogram of body weight per day. People who train regularly may benefit from aiming toward the higher part of that range.
How much protein should I eat to build muscle?
For people doing regular resistance training, this calculator uses a practical range of about 1.6–2.0 grams per kilogram of body weight per day.
Should I eat all my protein in one meal?
You do not need to eat your entire protein target at once. Spreading protein across your normal meals can make the daily target easier to reach.
Is this protein calculator medical advice?
No. The calculator provides a general estimate for healthy adults. Individual needs can differ, especially during pregnancy or breastfeeding, or when medical conditions affect protein requirements.
Important
This calculator is intended for general informational purposes for healthy adults aged 18 and over. It is not intended for children or as individualized advice during pregnancy, breastfeeding, or medical conditions that may change protein requirements. If your protein intake has been medically restricted or prescribed, follow your healthcare professional's advice instead.
Tracking protein shouldn't mean typing every meal.
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