Free Tools / Daily Protein Calculator
Daily Protein Calculator
How much protein do you actually need? Enter your weight and activity level, and this free calculator gives you an honest range in grams per day — plus simple food examples. Everything runs in your browser. Nothing is sent anywhere, stored, or tracked.
🔒 Private by design: this tool runs 100% in your browser. Your weight is never sent, stored, or tracked.
What the numbers mean
Protein needs scale with body weight and activity. General guidance used here: 0.8 g/kg for sedentary adults, 1.2–1.6 g/kg for active people, and 1.6–2.0 g/kg for people focused on strength training. The calculator shows a range because no single number fits everyone — appetite, total calories, training, and health all shift it.
Chasing extreme protein numbers is not the goal. Hitting a reasonable range from ordinary food, consistently, beats any perfect number you follow for three days and quit.
Simple food examples
- Lentils / dal (1 cooked cup): ~18 g protein
- Eggs (2 large): ~12 g protein
- Greek yoghurt / curd (1 cup): ~15–20 g protein
- Chicken breast (100 g cooked): ~30 g protein
- Tofu (100 g): ~17 g protein
- Peanuts (a small handful, ~30 g): ~7 g protein
You do not need supplements to reach a normal range. Supplements are optional convenience, not a requirement.
Build your aura, one day at a time
Lookauramax gives you an honest starting point: an on-device AuraScan, a 90-day plan, and a daily routine. Join and claim your one-time Join Reward — 1 scan, 1 retake if confidence is low, a 3-day routine, and a Preview teaser. No card needed.
See plans & free trial →Frequently asked questions
How much protein do I need per day?
It depends on your body weight and activity level. General guidance is roughly 0.8 g per kg of body weight for sedentary adults, rising to around 1.2–2.0 g per kg for active people and those doing strength training. This calculator gives you a range, not a single exact number.
Is more protein always better?
No. Beyond your body's needs, extra protein does not build extra muscle — training, sleep, and overall diet matter more. Very high intakes can also be hard on digestion and are not suitable for everyone.
Can I get enough protein without supplements?
Yes, for most people. Everyday foods — lentils, beans, eggs, dairy, chicken, fish, tofu, nuts — cover typical protein needs. Supplements are optional, not required.
Who should not use this calculator's result as advice?
People with kidney conditions, pregnant or breastfeeding people, teenagers, and anyone with a medical condition or prescribed diet should follow their clinician's or dietitian's guidance instead of a general calculator.
Disclaimer: General nutrition information, not a personal diet prescription. People with kidney conditions or medical needs should follow clinician guidance. This tool does not diagnose, treat, or prescribe anything.