How much protein do you actually need?
Not a magic number from a gym influencer. A personal daily range for building and keeping muscle, worked out from your age, training, goals and body, with the research behind every question.
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See it in action
Your answer is a range you can actually use
Answer one question at a time and get a daily protein range with a plain-English explanation of why it’s yours.
Try it yourself →What you get
Everything in the Protein calculator
A range, not a single number
Real bodies aren’t precise, so you get a sensible daily range in grams, with what pushed it up or down.
Built around your training
How often you lift, whether you’re cutting or building, your age and your body composition all count.
“Why we ask” on every question
Tap the ⓘ to see the reasoning and the research papers behind each question.
Works for every way of eating
Plant-based, vegetarian or omnivore: the target is the same, and it’s easy to hit from plants too.
kg or lb, cm or feet
Switch units any time and your answers convert instead of disappearing.
Saved to your account
Your latest result waits on your dashboard next time.
How it works
Three steps, about two minutes
- 1
Answer a few quick questions
Age, training, goals and body: about two minutes.
- 2
Get your personal range
A daily target in grams with a short explanation.
- 3
Keep it on your dashboard
Come back after your training changes and update it.
Why you can trust it
Independent, evidence-based, on your side
- Built with TJ Waterfall, our Director of Nutrition and a registered nutritionist (MSc)
- Every factor is backed by published research, listed in the tool
- No protein powders to sell you. No ads, no industry money
foodfacts.org is an independent non-profit that fact-checks food and nutrition claims. We take no advertising and no money from the food industry.
Try it free →Questions
How much protein do I need a day?
It depends on you. Most guidelines start around 0.75 g per kg of body weight for adults who don’t train, and research supports more for people doing regular resistance training, older adults and anyone in a calorie deficit. The calculator works out a range for your situation.
Do I need protein powder?
Not usually. Powders are a convenient option, but most people can reach their range from food. The calculator gives you a target, not a shopping list.
Can I get enough protein on a plant-based diet?
Yes. Beans, lentils, tofu, tempeh, soya milk, seitan, nuts and seeds all help, and a varied plant-based diet can meet the same range.
Is it free?
Yes. The protein calculator is free with a foodfacts.org account, which takes under a minute to create. No card needed.
Is this medical advice?
No. It’s general education for healthy adults. If you have kidney disease or another medical condition, talk to your GP or a registered dietitian first.
Free with the same account
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How much protein do you actually need? Find out in two minutes.
Create your free foodfacts.org account and you’ll go straight into the Protein calculator.
Try the Protein calculator free →
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