ScoutMyTool

Protein Calculator

Daily protein target by weight, activity, and goal.

Inputs

30250

Result

Daily protein target
98 g/day
90–105 g range
  • Range90–105 g/day
  • g per kg1.2–1.4 g/kg
  • Per meal (4 meals)24 g
  • Equivalent chicken breast (raw)315 g (~3 servings of 100g)
  • Equivalent eggs (large)~16 eggs

How to use this calculator

  • Enter weight in kg or lb.
  • Pick the goal that matches your training and intent.
  • Aim for the middle of the range — top of range when cutting calories, bottom when sedentary.
  • Spread across 3–5 meals; skip neither breakfast nor a post-workout meal.

About this tool

How much protein you need depends on what you're asking your body to do. The official RDA (0.8 g/kg) is a minimum to prevent deficiency in sedentary adults — not optimal for anyone training. Modern sports nutrition consensus: 1.6–2.2 g/kg for muscle gain, even higher (1.8–2.4 g/kg) when cutting calories to preserve lean mass. Distribute across 3–5 meals (20–40 g each) for optimal muscle protein synthesis. Protein quality matters less than total intake when you're hitting the target — but complete proteins (meat, fish, dairy, eggs, soy) make hitting it easier.

Frequently asked

For healthy kidneys, no — research goes up to 3.5 g/kg with no harm. People with existing kidney disease should consult a doctor before going high-protein.

Related calculators

Calorie Calculator (TDEE)
Daily calorie needs using Mifflin-St Jeor + activity level.
Macro Calculator
Daily protein, carb, and fat targets in grams — tuned to whether you're cutting, maintaining, or bulking.
Water Intake Calculator
Daily hydration needs by bodyweight + exercise + climate.
Lean Body Mass Calculator
LBM estimate using the Boer formula — weight minus fat mass.