Protein intake calculator
Enter your body weight and goal to get a practical daily protein range and a simple per-meal target. This is a planning tool, not a diagnosis. Health conditions, age, training and dietary preferences can change what is appropriate.
Protein needs depend on context
The general adult reference intake is lower than what many active people use. Higher targets are commonly used when strength training, losing weight or trying to preserve muscle, but they are not compulsory for everyone. This calculator makes its assumption visible: your body weight multiplied by a selected grams-per-kilogram starting point.
Spreading a daily total across meals can make it easier to achieve. Four meals is only an example. Three larger meals, two meals plus snacks, or another routine can work if it suits you. You do not need to chase a precise protein-timing window to eat well.
Use food labels to hit your target
Dietly uses real product entries so you can build a target with foods you actually buy. Compare the protein in soy milk, peanut butter and almond butter, then use the comparison tool for alternatives. Protein powder can be convenient, but beans, dairy, eggs, fish, meat, soy and grains can all contribute.
A daily target does not make one food morally better than another. Fibre, micronutrients, cost, culture and enjoyment still matter. Build a meal pattern you can repeat instead of relying on one expensive product or a single enormous serving.
When to seek individual advice
People with kidney disease, pregnancy-related needs, eating disorders or other medical conditions should ask a qualified clinician or dietitian for personal guidance before deliberately changing protein intake. This calculator cannot account for medication, laboratory results or a full medical history.
Method and sources
The calculator provides an educational range based on body weight and goal. It cannot replace individual medical or dietetic assessment.
Common questions
How much protein do I need each day?
Needs vary. A general adult baseline is about 0.8 g per kg of body weight. Active people or people dieting often use a higher range.
Should I split protein across meals?
Spreading protein across meals can make a daily target easier to reach. The total amount and an eating pattern you can sustain remain most important.
Can I eat too much protein?
Very high intakes are not necessary for most people. If you have kidney disease or another medical condition, get individual advice before changing protein intake.