Protein calculator
Estimate daily protein for general health, active training, fat loss or muscle gain and divide the target across meals.
Calculate daily protein
Choose a goal to see a practical range in grams per day and per meal. The higher presets are planning ranges for active adults, not medical prescriptions.
Your estimate
| Daily protein range | — |
| Protein per meal | — |
| Grams per kg used | — |
| Calories from protein | — |
Change any input to update the estimate.
Protein ranges used by EKCal
| Goal | Planning range |
|---|---|
| General adult | 0.8–1.0 g/kg |
| Active adult | 1.2–1.6 g/kg |
| Fat loss while training | 1.6–2.2 g/kg |
| Muscle gain / strength | 1.6–2.2 g/kg |
| Older adult planning range | 1.0–1.2 g/kg |
Make the target practical
A daily target is easier to reach when meals contain a clear protein source. Eggs, chicken, fish, yogurt, lentils, chickpeas, tofu and whey can all contribute. Use the EKCal food database to compare portions.
When to ask for individualized advice
Kidney disease, liver disease, pregnancy, eating-disorder history or a medically prescribed diet require professional guidance before using a high-protein target.
Frequently asked questions
How much protein do adults need?
The adult reference intake is commonly expressed around 0.8 g/kg/day. Active people often use higher ranges depending on training and goals.
Is more protein always better?
No. Higher intake is not automatically useful, and total diet quality, calories, training and medical conditions matter.
How should protein be divided across meals?
Dividing the daily target across two to five meals can make it easier to reach. The calculator shows an even split for planning.
Should I use current or goal weight?
Use current body weight for most people. Those with substantial excess body weight may benefit from individualized guidance or a goal-weight approach.
Method and sources
EKCal provides planning estimates, not diagnosis or treatment. Results should be checked against real-world trends and adjusted gradually.