Protein Intake Calculator
Content updated .
Convert a body-weight-based protein reference into grams per day, then optionally split that amount across meals. This is transparent nutrition arithmetic, not a personalised diet plan.
Protein, expressed in grams
Explore an adult population reference or do the arithmetic for a target already agreed with your clinician or dietitian.
How to use it
Enter body weight in kg or lb. Choose the healthy-adult reference or enter a g/kg/day target you have already agreed with a clinician or dietitian. The meal option divides the result equally; it does not prescribe optimal meal timing.
Protein calculation and units
Weight in kg = weight in lb × 0.45359237. Protein in g/day = weight in kg × selected g/kg/day. Equal meal share = daily grams ÷ number of eating occasions. Results are rounded to one decimal place.
Useful example
At 70 kg, the 0.83 g/kg/day reference gives 58.1 g/day. An equal three-way split is about 19.4 g per eating occasion. These numbers illustrate the calculation, not a recommendation for a particular person.
Tips
The general reference does not select a sports-performance, weight-loss or medical target. Children, pregnancy, breastfeeding and medical nutrition needs require other guidance. Input limits are software limits, not evidence of safe intake.
Source and limits
EFSA’s 2012 protein reference sets an adult population reference intake of 0.83 g/kg/day. It is a population reference—not an upper safe limit or proof of an individual’s needs. Published by Mathmatives; no independent clinical review is claimed.
Frequently asked questions
Is the reference my ideal daily protein target?
Not necessarily. It is a general adult reference. Training, health, pregnancy, breastfeeding and other circumstances can require an individually assessed target.
Can this calculate a target for kidney disease?
No. Do not use the general reference to manage kidney disease or a prescribed protein restriction. Ask your care team for an individual target.
Does the meal split tell me what foods to eat?
No. It divides grams equally. It does not assess a food’s nutritional quality, prescribe supplements or select portion sizes.
Are my weight and results stored?
No. Inputs and results stay in tab memory and disappear on reload. This page has no advertising scripts or account system.
Related calculators and tools
Educational arithmetic and organisation only, not medical advice. Follow your own prescription and seek qualified care for medical decisions. No clinical review is claimed.