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Tools / Protein calculator

How much protein do you need a day

The same formula the Health Portfolio app uses to set your protein target. It runs right on this page.

Your protein target in a minute

  1. 1All we need is your weight. If your scale shows body fat, the number gets even more precise.
  2. 2We count like the Health Portfolio app: 1.6 g of protein per kg of body weight — past that, a large meta-analysis found no extra muscle.
  3. 3You get your daily target, how to split it across meals and an example day of ordinary food.

How it is calculated

1.6 g per kilogram of body weight a day — beyond this level extra protein no longer added muscle gains in a large meta-analysis — or 2.0 g per kilogram of lean mass when your scale reports body composition, so a high body-fat percentage does not inflate the target. Rounded to 5 g and kept between 60 and 180 g.

Morton RW, et al. Br J Sports Med. 2018;52(6):376–384.Jäger R, et al. J Int Soc Sports Nutr. 2017;14:20.
App for iPhone

Protein is one of the goals in your health portfolio

Health Portfolio sets the number with this same formula and shows every day how much you have already eaten: log food with one sentence, by voice, with a photo of your plate or of the label.

Download on the App Store

More tools

Meal caloriesHow many calories did you just eatType the meal as a normal sentence and get calories, protein, fat and carbs for every item.701kcal: two eggs, avocado toast and a latteCalculate →
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These are estimates for healthy adults, not medical advice. Talk to a doctor before changing your diet or training, especially if you have a condition, are pregnant or take medication.

Data: USDA FoodData Central (SR Legacy, Foundation Foods), Wikidata. Dish values estimate a typical recipe.