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

Due Date Decoded: How a Pregnancy Calculator Turns One Date Into Your Whole Timeline

By the Super Simple Digital Tools Team · Updated June 2026

When you type a single date into a pregnancy calculator and get back a due date, a week count, and a trimester, it can feel like a black box. In reality the tool is applying a century-old clinical shortcut called Naegele's rule, which adds 280 days, exactly 40 weeks, to the first day of your last menstrual period. That start point is deliberate: clinicians can rarely pinpoint the moment of conception, but most people can recall when their last period began, so the medical world standardised on the period date as a reliable, repeatable anchor for measuring every pregnancy the same way.

The choice of anchor explains a common surprise. Because counting starts from your last period rather than from conception, you are considered roughly two weeks pregnant before you actually conceived. The number the calculator reports is your gestational age, while the baby's true age from fertilisation, the fetal or embryonic age, lags about two weeks behind. This is not a glitch; every chart, scan report, and prenatal milestone uses the gestational scale, so the calculator deliberately speaks the same language your midwife and obstetrician will.

If your dates are unusual, the calculator can switch its starting point. Knowing your conception or ovulation date lets it count forward about 266 days instead of 280, which is helpful if you tracked ovulation or have irregular periods that make the LMP unreliable. IVF is the most precise case of all: because the embryo transfer date is recorded exactly, the tool simply subtracts the embryo's age at transfer from the standard count, using around 263 days for a day-3 embryo and 261 for a day-5 blastocyst, so the projected date stays consistent with the gestational weeks your clinic tracks.

Reading the result well matters as much as generating it. A due date is a statistical midpoint, not a deadline: fewer than about 1 in 20 babies actually arrive on it, while the large majority are born within two weeks on either side. Think of it as the centre of a likely delivery window roughly five weeks wide. That framing keeps expectations realistic and helps you plan leave, appointments, and hospital bags around a range rather than fixating on a single day that statistics say will probably pass uneventfully.

Finally, know when to let a professional refine the number. An early ultrasound in the first trimester, which measures the baby's crown-rump length and is most accurate before 14 weeks, is the clinical gold standard and may move your due date by a few days. If the scan date and the calculator disagree, your provider will usually trust the early scan. Use this calculator to orient yourself, prepare smart questions for your first appointment, and follow your pregnancy week by week, then let confirmed medical dating have the final word.

  • Enter the first day of your last period, not the day it ended, since Naegele's rule counts from day one of bleeding.
  • If you tracked ovulation or know your conception date, switch to that input for a tighter estimate than a guessed period date gives.
  • For IVF, use the embryo transfer date and pick the correct embryo age (day-3 or day-5) so the timeline lines up with your clinic's dates.
  • Bring the calculator's estimate to your first appointment as a starting point, but defer to an early dating ultrasound if the two disagree.

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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