Plan your protein

Daily protein calculator

Start with your body weight. See a daily protein reference, then account for what your food already provides.

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Your numbers

Results update as you type. No account needed.

The result

Adult athlete daily reference range

90–150 g
Protein already from food
80 g/day
Gap to reference (food or supplements)
10–70 g/day

General information for healthy adults, not an individual prescription. The gap can be met with food; it is not a recommendation to take that amount of powder. Pregnancy, kidney disease and other clinical needs require individual advice.

How the calculation works

Daily protein (g) = body weight (kg) × reference (g/kg)

A worked example

For a 75 kg adult athlete, 1.2–2.0 g/kg gives a reference range of 90–150 g per day. With 80 g already coming from food, the gap to that range is 10–70 g.

Food counts toward the total

The result includes all dietary protein. Enter your food estimate to see the arithmetic difference, then decide whether changing meals or adding a supplement makes sense for you. Grams of protein are different from grams of powder.

Common questions

How much protein do I need per day?

The tool shows the general adult reference of 0.8 g/kg or the 1.2–2.0 g/kg range for athletes summarized by NIH. Your individual needs can differ.

Does the result mean I need protein powder?

No. Protein from meals counts too. If your food already supplies the reference amount, the calculated gap is zero. The calculator does not assess the rest of your diet.

Can I enter pounds?

Yes. Choose pounds and enter your weight. The formula converts pounds to kilograms using 1 lb = 0.45359237 kg.

Reference: NIH Office of Dietary Supplements: exercise and athletic performance. Reviewed .

Daily protein calculator — Supplement Prices