Protein supports muscle repair, keeps you feeling full, and helps you recover from workouts. Your ideal intake depends on your body weight and how active you are — use the calculator below to find your daily target range in grams.
Protein Needs Calculator
Worked example
A 170 lb person who is moderately active (0.7–0.8 g per lb) needs roughly 119–136 g of protein per day (170 × 0.7 = 119; 170 × 0.8 = 136).
Hitting your target
Spread your protein across the day — for example, eggs or Greek yoghurt at breakfast, chicken, fish, beans, or lentils at lunch and dinner, and a simple snack like cottage cheese or a handful of nuts in between. For a deeper beginner-friendly guide, read How Much Protein Do You Really Need? A Simple Guide.
Educational estimates only — this tool is not medical advice. See our Disclaimer.