Protein Calculator

No. Training, energy intake, recovery and individual response also matter.

Use an individually prescribed target from your care team instead of this calculator.

No. A 100 g portion of a food does not normally contain 100 g protein. Check its nutrient record and preparation.

No. The calculator shows a nutrient amount; it does not prescribe a supplement.

Normal uses the general adult reference. Fitness uses an exercise range. Muscle gain and fat loss use a selected higher part of that exercise range, not an outcome guarantee.

Read the explanation below each field. The initial values are examples, not your measurements. Use your scale or tape for body measurements. For a calorie budget, start with the Calorie or TDEE calculator. Optional water allowances can stay at zero.

Yes, where body measurements are used. Changing the unit selector converts the entered values. Imperial height is total inches: 5 feet 9 inches is 69 inches, not 5.9.

Generally healthy adults aged 20–78 who are not pregnant or breastfeeding. It is not intended for children, eating-disorder recovery, medically prescribed diets or fluid restrictions.

Tools may use different equations, activity assumptions, unit conversions or rounding. Compare the method and inputs before comparing the result. None of these estimates is an exact measurement.

Calculate first, then choose Download PNG or Print / Save PDF. The export includes the inputs, results, explanation, method and references. Your site logo is included when configured; otherwise a Foodmanac wordmark is used.

This plugin calculates in your browser and does not send your measurements. Food search sends the food name to the website. Other site plugins may have their own analytics or privacy behavior.