How much protein do you actually need?
Answer six quick questions for a daily target based on published nutrition research.
Activity level
Main goal right now
Your daily protein target
0g
Spread it through the day
Your body uses protein best in regular doses every 3–4 hours, rather than all in one meal.
What that looks like on a plate
| Food | Typical serve | Protein |
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This calculator gives general guidance based on published nutrition research. It is not medical advice and does not replace an individual assessment. If you are pregnant or breastfeeding, have kidney or liver disease, or are managing a medical condition, talk to your doctor or a registered dietitian before making significant changes to your protein intake.
