Protein Needs Calculator
Free online protein needs calculator. Daily protein requirements. Track your health in your browser.
Daily Protein (low)
91.0 g
(3.2 oz)
Daily Protein (high)
91.0 g
(3.2 oz)
Per Meal Breakdown (4 meals)
Meal 122.8 – 22.8 g
Meal 222.8 – 22.8 g
Meal 322.8 – 22.8 g
Meal 422.8 – 22.8 g
Food Equivalents
Chicken breast: 294–294g (294–294g/31g protein)
Eggs: 700–700g (700–700g/13g protein)
Greek yogurt: 910–910g (910–910g/10g protein)
Tofu: 1138–1138g (1138–1138g/8g protein)
Lentils: 1011–1011g (1011–1011g/9g protein)
Salmon: 455–455g (455–455g/20g protein)
Whey protein: 114–114g (114–114g/80g protein)
Almonds: 433–433g (433–433g/21g protein)
Embed this tool
Copy and paste the code below into your website to embed this tool for free. An attribution link to The Util Box is required.
<iframe src="https://www.theutilbox.org/embed/protein-calculator" width="600" height="500" frameborder="0" style="border: none; max-width: 100%;" title="Free protein calculator tool from The Util Box"></iframe>