Protein calculator
Enter your weight and situation; your daily protein need and per-meal amount appear instantly.
Count your protein all day
NutriOS sets your protein target, shows what is left after each meal and suggests meals to close the gap (Premium).
How is daily protein calculated?
In grams per kilogram of body weight. The minimum recommended for sedentary adults is 0.8 g/kg. With regular exercise 1.2–1.6 g/kg, and when losing weight or building muscle 1.6–2.2 g/kg.
NutriOS plans target 2 g per kg, the upper end of the range, to reduce muscle loss in a deficit.
Where do I get protein?
- Grilled chicken breast: 150 g ≈ 46 g protein
- Tuna: 1 small can ≈ 22 g
- Egg: 1 egg ≈ 6.5 g
- Cooked lentils: 150 g ≈ 13.5 g
- Lor cheese: 2 tablespoons ≈ 6.5 g
Is too much protein harmful?
In healthy adults intakes up to 2 g/kg are generally considered safe. People with kidney disease should set protein targets with their doctor.
FAQ
How many grams of protein do I need a day?
At least 0.8 g per kg for a sedentary adult. If you exercise, are losing weight or want to build muscle, 1.2–2.2 g/kg is advised.
How much protein does a 70 kg person need?
About 56 g if sedentary, 84–112 g with regular exercise, and 112–154 g when losing weight or building muscle.
Do I need protein powder?
No. Needs can usually be met with food; powder is just a convenient option.