Protein Calculator

Work out how much protein you need each day based on your weight and activity level. Free, instant, no signup.

How to use the Protein Calculator

  1. Enter your values. Fill in the fields with your numbers.
  2. Calculate. Press Calculate to run the protein calculator.
  3. Use the result. Copy the result or try a related tool next.

Why use our Protein Calculator

Instant results. Enter your figures and the protein calculator returns an answer in seconds.
Free & private. Runs in your browser — no signup, and nothing is sent to a server.
Accurate. Uses standard formulas so you can rely on the numbers.

Free to use — premium coming soon

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About the Protein Calculator

The Protein Calculator estimates how many grams of protein you should aim to eat each day based on your body weight and how active you are. It takes your weight, converts it to kilograms if you entered pounds, and multiplies it by a protein factor that matches your goal. The result is a single daily target in grams, plus a sensible range, so you can plan meals without guessing. It is built for anyone trying to eat enough protein, whether to maintain health, lose fat while protecting muscle, or support a strength-training program.

Use this calculator when you are setting up a meal plan, comparing a goal weight to your current intake, or sanity-checking diet advice you found online. It is especially handy if you are tracking macros, recovering from workouts, or simply unsure whether your meals are adding up. The sedentary setting reflects the standard Recommended Dietary Allowance, while the active and muscle-building settings raise the target to match the higher demands of regular training. Picking the level that honestly matches your week gives a far more useful number than the one-size-fits-all RDA alone.

The math follows widely cited nutrition guidance. The baseline RDA is 0.8 grams of protein per kilogram of body weight (about 0.36 grams per pound), which suits mostly sedentary adults. Active people generally fall in the 1.2 to 1.7 g/kg range, and those building muscle are commonly advised to eat 1.6 to 2.2 g/kg. For example, a 70 kg (154 lb) person needs roughly 56 g at the RDA, but closer to 112 to 154 g when training hard for muscle gain. The tool applies the factor for your chosen activity level to produce your personalized figure.

Everything is calculated instantly in your browser, so your weight and goal are never uploaded, stored, or shared. The result is a planning estimate, not a medical prescription. Individual needs vary with age, pregnancy, kidney health, and training intensity, and older adults often need more per meal to overcome anabolic resistance. Treat the number as a starting target to test and adjust over a few weeks, and check with a doctor or registered dietitian before making large dietary changes, especially if you have a health condition.

Frequently asked questions

How much protein do I need per day?

For mostly sedentary adults the standard guideline is 0.8 grams of protein per kilogram of body weight, or about 0.36 grams per pound. Active people typically need 1.2 to 1.7 g/kg, and those building muscle often aim for 1.6 to 2.2 g/kg. Enter your weight and activity level and the calculator returns your specific target.

Should I base my target on current weight or goal weight?

For most people, using your current body weight is the standard approach and what the formulas are designed around. If you carry a lot of excess fat and are dieting, some practitioners suggest basing the figure on goal weight or lean body mass to avoid overestimating, but current weight is a safe default for everyday planning.

Can my body only absorb 30 grams of protein per meal?

No. That is a common myth. The body can absorb essentially all the protein you eat in a meal, it just takes longer for larger amounts. Around 20 to 40 grams per meal is often enough to maximize muscle protein synthesis, but extra protein is still digested and used elsewhere in the body.

Is it safe to eat a high-protein diet?

For healthy people, intakes in the ranges this calculator uses are generally considered safe. However, those with kidney disease or other medical conditions should be cautious and follow medical advice. This tool gives a general estimate, not personalized medical guidance.

Do older adults need more protein?

Often yes. Older adults experience anabolic resistance, meaning they need more protein to trigger the same muscle response as younger people. Research suggests 30 to 40 grams of high-quality protein per meal can help preserve muscle mass and strength with age.

From our blog

How to Read a Weekly Time Card: Breaks, Overnight Shifts, and Overtime Explained

By the Super Simple Digital Tools Team · Updated June 2026

A time card looks simple, but the small details are where pay quietly leaks away. The core skill is converting clock times into a duration: count the whole hours between start and finish, then handle the leftover minutes separately. A shift from 8:15 AM to 4:45 PM is 8 hours and 30 minutes, or 8.5 hours in decimal. Payroll systems run on decimal hours, so getting comfortable converting minutes to decimals (15 minutes is 0.25, 30 is 0.5, 45 is 0.75) is the single most useful habit when checking your own card.

Breaks are the next sticking point. Unpaid meal breaks must be subtracted from the shift, while short paid rest breaks usually count as worked time. If you take a 45-minute lunch, that time comes off the total before any overtime is figured. Be consistent about whether a break is paid or unpaid across the week, because mixing the two is one of the most common reasons a hand-totaled card disagrees with the final paycheck.

Overnight shifts cause more confusion than any other case because the clock numbers go down instead of up. A shift that starts at 9:00 PM and ends at 5:00 AM cannot be calculated by subtracting 9 from 5. The trick is to add 24 hours to the end time: 5:00 AM becomes 29:00, and 29 minus 21 (9:00 PM) gives 8 hours. A calculator handles this automatically by detecting that the end time is not later than the start time, but it helps to understand the logic so you can sanity-check the result.

Rounding is where compliance enters the picture. Many employers round clock punches to the nearest quarter hour using the 7-minute rule: punches 1 to 7 minutes past a quarter mark round down, and 8 to 14 minutes round up. The FLSA permits this only if it stays neutral over time. If your start punches keep rounding against you and your end punches do too, the rounding is favoring the employer, which is not allowed. Comparing your raw punches against the rounded total occasionally is a good way to catch a pattern.

Finally, separate overtime before you celebrate a big total. Federal rules pay time and a half for hours past 40 in a workweek, and some states add daily overtime past 8 hours. A week of five 9-hour days is 45 hours: 40 at the regular rate and 5 at one and a half. Splitting regular and overtime hours, rather than lumping everything together, is what makes your estimate match what payroll actually pays.

  • Convert minutes to decimals when checking pay: 15 minutes is 0.25, 30 is 0.5, and 45 is 0.75 of an hour.
  • For overnight shifts, mentally add 24 hours to the end time before subtracting, or let the calculator detect the midnight crossing for you.
  • Decide up front whether each break is paid or unpaid and apply it the same way every day so your totals stay consistent.
  • Spot-check your rounded punches against the raw times now and then; if rounding always lands in the employer's favor, flag it.

Read the full guide →

Tool by the Super Simple Digital Tools Team. Reviewed by our editorial team. Free to use, no signup required.

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