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Goodfolk Health Utilities
Protein Calculator
Estimate daily protein needs based on body weight, goal, and meals per day.
Protein needs vary by goal, body size, age, activity, medical conditions, and training plan. This is a general planning estimate.
Protein estimate
GoalWeight loss / higher satiety
Daily protein range120–160 g/day
Midpoint target140 g/day
Per-meal range40–53 g/meal
Midpoint per meal47 g/meal
This tool is for general planning only and is not medical advice. If you have kidney disease, pregnancy, major medical conditions, or special dietary needs, ask a qualified health professional.
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