Protein calculator
How much protein you need a day, how much at each meal, and what that looks like on your plate. Free, no sign-up, nothing leaves your browser.
Your daily protein
—g a day
Enter your weight to see your number.
Fabee tracks your protein with every meal you log.
DownloadAn estimate for healthy adults, not medical advice. Kidney disease, PKU, pregnant, breastfeeding or under 18? Ask your doctor.
How it works
Your need depends on how much you move and what you want. It's given in grams per kg of body weight: about 0.8 to 1.2 if you mostly sit, 1.2 to 1.6 if you're active with weight to lose, 1.6 to 2.2 if you're active at a healthy weight, and more when you're losing fat or building muscle. After 65 it starts at 1.2, because the body uses protein less well. The ranges follow the International Society of Sports Nutrition (Jäger et al., 2017) and the PROT-AGE group for older adults (Bauer et al., 2013).
The day's total is split over your meals. A palm-sized piece of cooked meat, fish, tofu or eggs has about 20 to 30 g of protein, so your own hand is the measuring cup.