Track Protein

Free protein per day calculator

How much protein
per day?

Get a daily protein planning range from your weight, activity and goals. Use kg or lb, then choose a target and start tracking—no account needed.

Your details.

Optional details
Activity (optional)
Your goal (optional)

No optional details selected. We’ll start with an adult dietary reference baseline.

Your calculator inputs stay on this page. Only a target you choose can be saved to your tracker.

Your daily planning range

Add your
weight.

A useful place to start.

Your range will appear as you type. Add a goal or activity level whenever you’re ready.

Weight × protein factorWhy this range?

Turn a number into a meal

A few everyday
building blocks.

These are examples, not a prescribed meal plan. Choose foods and portions you enjoy.

Plain Greek yogurt18.4 g protein175 g yogurtEggs12.9 g protein2 large eggs, before cookingLentils18 g protein200 g cooked lentils

The calculation, explained

A starting point.
Room to adjust.

Published guidance supports different reference ranges for everyday nutrition, exercise, and older adulthood. Our activity-and-goal choices are practical planning estimates within those references.

Everyday health

The Canadian protein RDA is 0.8 g/kg/day for adults aged 19 and older, and 0.85 at age 18. Our everyday planning range extends to 1.2 g/kg with an activity buffer; that extension is a product heuristic, not the RDA itself.

Training and muscle goals

Sports-nutrition guidance commonly spans 1.2–2.0 g/kg/day. ISSN identifies 1.4–2.0 g/kg/day for most exercising people aiming to maintain or build muscle. The exact choice within a range is a planning estimate.

Healthy older adults

When age is 65 or older and the goal is everyday health, this tool uses the 1.0–1.2 g/kg/day range described in older-adult guidance. Other goals use the stated training ranges.

What this tool doesn’t assess

Body composition, pregnancy, breastfeeding, kidney function, and clinical nutrition needs require individualized guidance. At very high body weights, a simple per-kilogram formula can overestimate needs.

Use a target agreed with your clinician if you follow a medical nutrition plan. The ranges here are planning guidance, not safe-intake limits.

Sources behind the numbers

Reviewed October 8, 2026. National guidance can differ. Suggested targets round to the nearest gram; range endpoints round outward to whole grams.