Daily protein calculator
Calculate how many grams of protein to eat per day based on your weight and goal.
Protein per day
84 g
Per meal (4 meals)21 g
Factor used1.2 g/kg
General reference. Needs vary; consult a dietitian, especially with kidney issues.
How the calculation works
The recommendation is grams of protein per kg of body weight: protein = weight × factor. The factor rises with activity level and muscle-gain goals.
Frequently asked questions
Can I eat all protein in one meal?
Better to spread it over the day (3–5 meals) for better use.
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Updated on June 18, 2026 · by Rafael Rossi · Methodology & sources