Pick your goal and enter your weight to get your protein in grams per day and per meal.
The calculator is a guide, not medical advice. If you have a health condition or are pregnant, talk to a doctor or dietitian.
A non-training adult is advised at least 0.8 g of protein per kg of body weight a day. Regular training suits 1.2–1.6 g/kg; building muscle or keeping it while losing weight suits 1.6–2.2 g/kg. The result is that range multiplied by your weight.
A non-training adult needs at least 0.8 g per kg, about 56 g for 70 kg. People who train or build muscle need more, up to 1.6–2.2 g/kg.
For a healthy person 2 g/kg is generally fine, but people with kidney disease should have their protein set by a doctor.
Meat, fish, eggs, quark, Greek yoghurt, legumes and tofu. See the stebi.me list of the highest-protein products.
Splitting it over 3–4 meals of 20–40 g each makes the daily target easier to reach.