Daily Protein Calculator
Turn your body weight into a daily protein reference, then see what an even split across your meals looks like.
Interactive tool
Build your protein reference
Your daily protein range
84–140g/day
Based on 1.2–2.0 g per kg of body weight.
Split evenly across 4 meals
21–35 g per meal
An estimate for planning, not a personal prescription. Food and drinks both count.
How the estimate works
Training: body weight in kg × 1.2–2.0 g. General adult reference: body weight in kg × 0.8 g. Meal figures divide the daily amount evenly.
The training range is a broad sports-nutrition reference. Needs vary with training, total energy intake and individual circumstances. An even meal split is a planning aid, not a required eating schedule.
For adults. Not tailored for pregnancy, children or a prescribed protein restriction. If you have kidney disease or another condition affecting protein needs, use your clinician’s target.
NIH Office of Dietary Supplements: exercise and athletic performanceMethod reviewed against the linked source · 30 September 2026
Good to know
No. The estimate includes protein from all food and drinks. A shake is one option; meals, yogurt, beans, tofu, eggs, fish and other foods also contribute.
Your free toolkit
Put your next step into action
30 days of variety
Your protein flavour · Your preferred goal
30-Day Protein Shake Builder
Match your protein flavour with fruit, boosters and fresh ideas for the month.
Build my shake rotation67.5
kg estimated 1RM
Example · 60 kg × 5 reps · Brzycki equation
One-Rep Max Calculator
Turn a completed gym set into an estimated maximum and percentage loads.
Estimate my strength7 days, planned
Meals · Nutrition estimates · Grocery list
Personal Meal Planner
Set your food preferences, build a weekly plan and take a grocery list with you.
Build my meal plan