Protein Intake Calculator
How many grams of protein you need per day and per meal · free, no signup
See Protein Intake Calculator in action
Protein Intake Calculator
Choose your body weight and your situation (general health, regular exercise, building muscle, losing fat, endurance, 65+ or pregnancy) and get a daily range in grams, based on grams per kilogram of body weight, plus the middle target and grams per meal.
A table shows how many eggs, chicken breasts, yogurts, tofu portions and other foods it takes to reach one meal's worth of protein.
Key features
7 situations
Matched ranges per kg.
Per-meal target
3 to 6 meals.
Food equivalents
14 common foods.
kg or lb
Either.
Based on research
Standard ranges.
How to use it
- Enter your weight.
- Choose your goal.
- Pick meals per day.
- Read the range and food table.
Worked example
Example
70 kg building muscle: 1.6–2.2 g/kg = 112–154 g/day, about 33 g per meal over 4 meals.
Who uses this tool
Lifters
Hit muscle targets.
Dieters
Keep muscle.
Older adults
Protect strength.
Tips for the best results
- Spread protein across meals.
- Whole foods first, powder as needed.
Common mistakes to avoid
- Eating huge amounts above 2.2 g/kg for no extra benefit.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
Is more protein better?
Not beyond about 2.2 g/kg for muscle. People with kidney disease should follow medical advice.
Is it free and private?
Yes. It is free with no signup, and everything is saved only in your own browser on this device.