Protein Calculator
Estimate a daily protein range based on your weight, activity level and goal - with examples of how much protein common foods contain.
Your estimate
Enter your details and press Calculate.
How much protein is in common foods?
Portion reference
Spread it through the day
Aim to include a source of protein at most meals - eggs, yogurt, fish, chicken, beans, tofu or lentils. Spreading intake across the day is practical and helps with fullness.
Browse high-protein recipes →Limitations
This is a general estimate. Higher intakes may be appropriate for some athletes and specific situations, and some medical conditions need tailored protein guidance - check with a professional when relevant.
Frequently asked questions
Can I get enough protein without meat?
Yes - eggs, dairy, legumes, tofu, tempeh, nuts and seeds all provide protein. Combining a variety of plant proteins through the day helps.
Is too much protein harmful?
For most healthy people, moderate protein is fine. If you have kidney disease or other conditions, follow professional advice on protein intake.