3.5 oz (100 g) cooked chicken breast
about 31 g protein
Health
Daily Protein Calculator
Get an educational range, a practical starting point, and a simple way to divide it across meals.
Designed for healthy adults. The result is an educational reference,
not a prescription or a guarantee of results.
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Translate grams into foods
These equivalents are approximate. One hundred grams of food does not equal one hundred grams of protein, and preparation can change the values.
2 large eggs
about 12 g protein
7 oz (200 g) plain Greek yogurt
about 18-20 g protein
1 cup cooked lentils
about 17-18 g protein
5.3 oz (150 g) firm tofu
about 18-24 g protein
How to interpret your range
The result helps you choose a starting point; it does not establish an exact daily requirement.
The range matters
Needs vary with training, diet, available energy, and individual circumstances.
More is not always better
The upper end is not a requirement, and consuming more protein does not guarantee better results.
Meals can vary
You do not need to divide the amount evenly at every meal or hit an identical number every day.
Sources and transparency
The ranges are educational references. The matrix combines general adult recommendations with research on protein and exercise.
- National Academies: Dietary Reference Intakes for Protein and Amino Acids
- International Society of Sports Nutrition: Protein and Exercise
- British Journal of Sports Medicine: systematic review and meta-analysis
- KDIGO 2024: clinical practice guideline for chronic kidney disease
- USDA FoodData Central: food examples
Frequently asked questions
How much protein do I need per kilogram of body weight?
It depends on your goal and type of training. This calculator uses educational ranges between 0.8 and 2.2 g/kg for adults and explains which range it applied.
What is the difference between the range and the starting point?
The range reflects that there is no single exact figure for everyone. The practical starting point is simply the midpoint, rounded to the nearest 5 g for convenience.
Should I use the upper end of the range?
No. The upper end is not a requirement, and consuming more does not guarantee better results. You can start near the practical midpoint and adjust your diet.
Does eating more protein help build muscle?
Adequate intake can support the process, but building muscle requires progressive strength training, sufficient energy, and rest.
Does protein help with fat loss?
It may support fullness and muscle retention, but fat loss primarily depends on maintaining an appropriate calorie deficit.
Do I need to divide it evenly across meals?
No. Grams per meal are a simple reference obtained by dividing the practical midpoint. You do not need to eat exactly the same amount at every meal.
What if I have kidney disease?
An appropriate amount may require specific limits. This tool provides educational information, but you should not increase protein based on this result alone.
Can I use this calculator during pregnancy or breastfeeding?
Needs change by stage and individual circumstances. The calculator can show an educational range, but individualized professional guidance should take priority.