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Free tool · protein

Protein calculator

How much protein does your goal need – and do you already get it from food? The calculator shows daily target, range and amount per meal and compares it with your diet.

  • Reference values from DGE and ISSN
  • Compared with your food
  • Amount per meal
  • No sign-up
Four plates of protein-rich meals on a wooden table: yoghurt with berries, chicken, lentils with egg, salmon
goals
4
g per kg range
0.8–2.4
no sign-up
€0

Your details

If you carry a lot of excess weight, calculate with your goal weight.

Your goal

Protein meals per day

Roughly how much protein do you eat per day?

Daily target

144g

1.8 g per kg · Range 128–176 g

per meal

≈ 35 g

Guide 0.4 g/kg

≈ 30 g

Compared with what you eat

Enter above how much protein you eat – the calculator then shows whether anything is missing at all.

If you want to close the gap with whey

Your daily target in food

  • Low-fat quark1200 g
  • Chicken breast, raw630 g
  • Egg (medium)21 each
  • Lentils, cooked1600 g
  • Plain tofu1110 g

Rounded average values – in practice you combine different sources.

Continue in the supplement stackCreate a matching workout plan

With kidney disease, during pregnancy or on a medically prescribed diet, follow your doctor's advice. The calculation runs only in your browser.

Method

How the protein calculator works

Explained in detail in the magazine
  1. 1

    Target per kilogram

    Healthy with little training 0.8 g/kg (DGE), endurance about 1.4 g/kg, muscle gain about 1.8 g/kg (range 1.6–2.2), fat loss with strength training about 2.1 g/kg.

  2. 2

    Aged 65+

    The DGE sets 1.0 g/kg as the reference for older adults – the calculator uses it as the floor.

  3. 3

    Per meal

    About 0.4 g/kg per meal across three to five meals is a good guide for muscle gain.

  4. 4

    Compared with food

    Estimate your intake via portions or enter grams. Within 10 g the target counts as reached – no shake needed.

Sources

Protein FAQ

How much protein do I need to build muscle?

For people who lift, studies and expert bodies give about 1.6 to 2.2 g per kg body weight per day. Above roughly 1.6 g/kg the extra benefit is small according to the Morton et al. 2018 meta-analysis.

Do I need a protein shake?

Only if you don't reach your daily target from food. The calculator compares your estimated intake with the target and tells you whether anything is missing.

Is too much protein harmful?

For healthy adults intakes up to about 2 g/kg are considered safe. With kidney disease, follow your doctor's advice.

Current weight or goal weight?

Usually current weight. With a lot of excess weight, goal weight is the better basis because fat mass needs little protein.

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