Protein Calculator

Work out how much protein you need each day based on your weight and activity level. Free, instant, no signup.

How to use the Protein Calculator

  1. Enter your values. Fill in the fields with your numbers.
  2. Calculate. Press Calculate to run the protein calculator.
  3. Use the result. Copy the result or try a related tool next.

Why use our Protein Calculator

Instant results. Enter your figures and the protein calculator returns an answer in seconds.
Free & private. Runs in your browser — no signup, and nothing is sent to a server.
Accurate. Uses standard formulas so you can rely on the numbers.

Free to use — premium coming soon

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About the Protein Calculator

The Protein Calculator estimates how many grams of protein you should aim to eat each day based on your body weight and how active you are. It takes your weight, converts it to kilograms if you entered pounds, and multiplies it by a protein factor that matches your goal. The result is a single daily target in grams, plus a sensible range, so you can plan meals without guessing. It is built for anyone trying to eat enough protein, whether to maintain health, lose fat while protecting muscle, or support a strength-training program.

Use this calculator when you are setting up a meal plan, comparing a goal weight to your current intake, or sanity-checking diet advice you found online. It is especially handy if you are tracking macros, recovering from workouts, or simply unsure whether your meals are adding up. The sedentary setting reflects the standard Recommended Dietary Allowance, while the active and muscle-building settings raise the target to match the higher demands of regular training. Picking the level that honestly matches your week gives a far more useful number than the one-size-fits-all RDA alone.

The math follows widely cited nutrition guidance. The baseline RDA is 0.8 grams of protein per kilogram of body weight (about 0.36 grams per pound), which suits mostly sedentary adults. Active people generally fall in the 1.2 to 1.7 g/kg range, and those building muscle are commonly advised to eat 1.6 to 2.2 g/kg. For example, a 70 kg (154 lb) person needs roughly 56 g at the RDA, but closer to 112 to 154 g when training hard for muscle gain. The tool applies the factor for your chosen activity level to produce your personalized figure.

Everything is calculated instantly in your browser, so your weight and goal are never uploaded, stored, or shared. The result is a planning estimate, not a medical prescription. Individual needs vary with age, pregnancy, kidney health, and training intensity, and older adults often need more per meal to overcome anabolic resistance. Treat the number as a starting target to test and adjust over a few weeks, and check with a doctor or registered dietitian before making large dietary changes, especially if you have a health condition.

Frequently asked questions

How much protein do I need per day?

For mostly sedentary adults the standard guideline is 0.8 grams of protein per kilogram of body weight, or about 0.36 grams per pound. Active people typically need 1.2 to 1.7 g/kg, and those building muscle often aim for 1.6 to 2.2 g/kg. Enter your weight and activity level and the calculator returns your specific target.

Should I base my target on current weight or goal weight?

For most people, using your current body weight is the standard approach and what the formulas are designed around. If you carry a lot of excess fat and are dieting, some practitioners suggest basing the figure on goal weight or lean body mass to avoid overestimating, but current weight is a safe default for everyday planning.

Can my body only absorb 30 grams of protein per meal?

No. That is a common myth. The body can absorb essentially all the protein you eat in a meal, it just takes longer for larger amounts. Around 20 to 40 grams per meal is often enough to maximize muscle protein synthesis, but extra protein is still digested and used elsewhere in the body.

Is it safe to eat a high-protein diet?

For healthy people, intakes in the ranges this calculator uses are generally considered safe. However, those with kidney disease or other medical conditions should be cautious and follow medical advice. This tool gives a general estimate, not personalized medical guidance.

Do older adults need more protein?

Often yes. Older adults experience anabolic resistance, meaning they need more protein to trigger the same muscle response as younger people. Research suggests 30 to 40 grams of high-quality protein per meal can help preserve muscle mass and strength with age.

From our blog

How to Evaluate a Pay Raise: From Percentage to Real Take-Home

By the Super Simple Digital Tools Team · Updated June 2026

When a raise lands in your inbox it usually arrives as a single number, either a percentage or a new salary figure, and that lone number hides a lot. The first move is to translate it into the same units you actually spend money in. A 3% bump on $65,000 sounds modest, but it's $1,950 a year, about $162 a month, and roughly $0.94 more an hour. Seeing all four views at once is the difference between a vague 'okay' and a real decision, and it's exactly what a pay raise calculator is built to surface in a single step.

The second step is benchmarking. A raise only means something relative to two things: inflation and the market. With cost-of-living adjustments running around 2 to 3 percent and the 2026 Social Security COLA set at 2.8%, a raise below that range is effectively a pay cut in buying power. Average employer salary budgets for 2026 sit near 3.5%, so anything meaningfully under that may signal you're being undervalued. Use the calculator to express your raise as a clean percentage, then hold it up against these reference points before you celebrate or negotiate.

Third, separate gross from net. The headline number on your offer letter is pre-tax, and a raise can quietly push part of your income into a higher marginal bracket. Only the dollars above the threshold are taxed at the higher rate, so a raise never reduces your overall take-home, but it does mean you keep less of each new dollar than of your base pay. Federal income tax plus Social Security and Medicare alone trim 7.65% off the top before income tax even applies, so plan around the net figure, not the gross.

Fourth, think in compounding terms for anything long-running. Raises stack on top of each other, so the base you start from matters more than any single year's percentage. Two years of 4% beats one year of 5% followed by a flat year, because the second 4% is calculated on an already-higher number. If you're weighing a job change, calculate the new annual figure and project a couple of years forward; a higher starting salary often outruns a slightly bigger one-time percentage at your current employer.

Finally, use the numbers to negotiate concretely. Walking into a review saying 'I'd like more' is weak; saying 'a 6% increase would bring me to $68,900, which aligns with market data for this role' is specific and hard to dismiss. Run the figures first so you can name an exact target salary, an exact percentage, and what it means per paycheck. The calculator removes the mental math, leaving you free to focus on the case you're making rather than the arithmetic behind it.

  • Enter both your current and proposed salary to get the exact raise percentage, then compare it directly against the 2.8% COLA and the ~3.5% average employer budget for 2026.
  • Always read the per-paycheck number, not just the annual one. A $1,800 raise feels large until you see it's about $69 per biweekly check before tax.
  • Estimate your net by keeping roughly 65 to 80 percent of the gross raise, since FICA alone takes 7.65% before income tax is applied.
  • When comparing a salaried offer to an hourly one, divide annual pay by 2,080 to get a true apples-to-apples hourly rate before deciding.

Read the full guide →

Tool by the Super Simple Digital Tools Team. Reviewed by our editorial team. Free to use, no signup required.

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