Protein calculatorHow much protein do you need per day?
Know your numbers. Enter your weight, age and goal, and you'll see right away how many grams of protein per day suit you. You can fine-tune the value yourself.
- Instant result right below the calculator
- Matched to your goal: healthy eating, exercise, building muscle or losing weight
- Adjustable from 0.8 to 2.0 g per kg
- Free and no sign-up
And then?In the Foodpunk app you get recipes calculated exactly to your needs.
What 1,589 calories in a day can look like
Three low carb recipes from the app with 75 grams of protein in total. In the app, portions are calculated so that protein and all other nutrients suit you.
Low carb porridge with chia seeds and berries
Low Carb Chicken Tikka Masala
Caprese with grilled eggplant
Nutrition per serving according to our recipe pages. Percent: share of the day's energy.
How to reach your amount
Spread it across your meals
Protein at every meal is easier than one big portion in the evening. For athletes, the International Society of Sports Nutrition gives 20 to 40 grams per meal.
From real food
Eggs, fish, meat, quark, yogurt, legumes and tofu are rich in protein. A shake is handy but not a must.
Together with your calorie needs
Protein is part of your calories. The calorie calculator shows you how many calories you need in total.
High-protein recipes to cook
Your recipes, calculated exactly to your numbers
A number alone doesn't tell you what goes on your plate. In the Foodpunk app you enter your details once, and every recipe comes with portions and nutrition values that match your numbers, plus the shopping list. Low carb, keto or more carbs: you decide, the app does the math.
Questions about protein needs
How much protein do I need per day?
The German Nutrition Society (DGE) recommends 0.8 grams of protein per kilogram of body weight per day for adults aged 19 to under 65. From age 65 it gives 1.0 gram as an estimate. The calculator uses these values for the goal "Eat healthy, little exercise".
How much protein do I need if I exercise?
For people who train regularly, the International Society of Sports Nutrition gives 1.4 to 2.0 grams per kilogram of body weight per day (Jäger et al., 2017). The slider moves within this range.
Does more protein automatically mean more muscle?
No. An analysis of 49 strength training studies found no further gain in muscle mass beyond about 1.6 grams per kilogram of body weight per day (Morton et al., 2018). Training remains the most important part.
How accurate is the result?
The calculator gives you a starting value for everyday life. How much you really need also depends on training, calories and health.
Do I need to enter my email address?
No. The result appears right on the page. We don't ask for your email.
Does the calculator replace medical advice?
No. It gives you a guide for everyday life. If you have kidney disease, are pregnant or take medication, discuss your protein intake with your doctor.