Protein Calculator
Target range uses grams of protein per kilogram of body weight, scaled by activity level — 0.8–1.0 g/kg sedentary up to 1.4–2.0 g/kg very active, consistent with the 2025–2030 USDA/HHS Dietary Guidelines' updated general range (1.2–1.6 g/kg) and widely-cited sports nutrition sources. The low end (0.8 g/kg) is the RDA — the minimum to prevent deficiency, not necessarily an optimal target. Per-serving values are commonly-cited averages; actual content varies by brand, cut, and preparation. This is general information, not medical advice — talk to a doctor or dietitian for guidance specific to you, especially if you have kidney disease or another condition affected by protein intake.
Free protein calculator using the 2026-updated USDA/HHS activity-based range — no account, no paywall, with a running tally from 6 common high-protein foods.
How it works
- Enter your weight and activity level to see your daily protein target range (grams per kg of body weight, scaled by activity)
- Log today's high-protein foods by serving — chicken breast, eggs, Greek yogurt, and more
- See your running total, remaining gap to your target range, and a progress bar update live
Frequently asked questions
How much protein do I actually need per day?
It depends on body weight and activity level. This calculator uses 0.8–1.0 g/kg for sedentary adults up to 1.4–2.0 g/kg for very active adults — consistent with the 2025–2030 USDA/HHS Dietary Guidelines' updated general range (1.2–1.6 g/kg, raised from the older 0.8 g/kg minimum in a January 2026 revision) and widely-cited sports nutrition sources.
Is 0.8 g/kg (the RDA) enough?
0.8 g/kg is the Recommended Dietary Allowance — the minimum intake that prevents deficiency in a sedentary adult, not necessarily an optimal target. Most sports nutrition guidance recommends more, especially for anyone exercising regularly.
Why isn't protein tracking free in my nutrition app?
Several widely used nutrition and protein-tracking apps put core logging features — barcode scanning, daily repeat-logging, widgets — behind a paid subscription (commonly $26–$79.99/year), based on user reviews of those apps. This tool only tracks protein against your target, with nothing to unlock.
Do the food serving values apply to any brand?
The gram-per-serving figures are commonly-cited averages for each food (e.g., 100g cooked chicken breast ≈ 31g protein). Actual protein content varies by specific product, cut, and preparation method — check a nutrition label for anything precise.
Related tools
From the blog
Update history
- 2026-09-03 Launched: protein calculator with a weight/activity-level daily target range and a running tally of today's protein from 6 common high-protein foods. Entirely client-side.