Free Protein Calculator Online
This free protein calculator estimates your daily protein requirements based on your body weight and fitness goal — from general health to muscle gain and fat loss. Use it online, completely free.
Daily Protein Target
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Why Protein Intake Matters
Protein is the building block of muscle, enzymes, hormones, and immune cells. Unlike carbohydrates and fat, your body has no dedicated protein storage — it needs a consistent daily supply to repair tissue, support immune function, and maintain lean mass. This free online protein calculator helps you find the right daily target.
This free tool gives you a target range rather than a single number because optimal protein intake varies by goal. A sedentary adult needs only 0.8g per kilogram of body weight (the RDA). But that number is a minimum — the amount to prevent deficiency, not the amount to thrive. Active people, especially those doing resistance training, benefit significantly from more. Calculate online for a personalized range in seconds.
For a 75 kg active person trying to build muscle, 120–165g of protein per day is a practical target — the equivalent of roughly 500g of chicken breast, 5 eggs, and a protein shake spread across the day.
Protein by Goal
| Goal | g/kg | 75 kg person |
|---|---|---|
| General health (sedentary) | 0.8 g/kg | 60g |
| Cardio-focused athletes | 1.2–1.6 g/kg | 90–120g |
| Maintain muscle / active | 1.4–1.8 g/kg | 105–135g |
| Build muscle (bulking) | 1.6–2.2 g/kg | 120–165g |
| Fat loss (preserve muscle) | 2.0–2.4 g/kg | 150–180g |
High-Protein Foods Reference
| Food | Protein Content |
|---|---|
| Chicken breast (100g) | 31g |
| Greek yogurt (200g) | 20g |
| Eggs (2 large) | 13g |
| Cottage cheese (100g) | 11g |
| Canned tuna (100g) | 26g |
| Lean beef (100g) | 26g |
| Whey protein shake (1 scoop) | 25g |
| Lentils, cooked (100g) | 9g |
Values are approximate and vary by brand, preparation method, and product.
How to Distribute Protein Through the Day
Research suggests muscle protein synthesis is maximized by spreading protein across 3–4 meals of 25–40g each, rather than consuming most protein in one sitting. The protein calculator shows your per-meal target assuming 4 meals.
Leucine — an amino acid abundant in animal proteins and whey — is the primary trigger for muscle protein synthesis. Each meal should provide at least 2–3g of leucine to fully activate the muscle-building response. This threshold is typically met by 25–30g of high-quality protein.
For plant-based eaters, protein quality matters more — plant proteins are often lower in leucine and digestibility. Aiming for the higher end of the protein calculator range and diversifying protein sources helps compensate. Calculate online using your goal weight to get the right target.
Tips for Hitting Your Protein Target
Anchor each meal around a protein source (chicken, fish, eggs, Greek yogurt, legumes).
A whey or plant protein shake is a convenient way to add 20–30g with minimal effort.
Meal prep 2–3 high-protein staples in advance — batch cooking chicken or hard-boiling eggs saves time.
Track protein for 1–2 weeks to calibrate portions — most people underestimate their actual intake.
Use this free online protein calculator regularly to update your target as your weight and goals change.
Frequently Asked Questions
Disclaimer: This free online protein calculator provides estimates based on population-level research and is intended for informational purposes only. Individual protein needs vary based on health status, age, kidney function, medications, and specific medical conditions. People with kidney disease, metabolic disorders, or other health conditions should consult a qualified healthcare provider or registered dietitian before significantly increasing protein intake.
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