Aura Tools / Daily Protein Calculator
Daily Protein Calculator
Most adults need roughly 0.8 grams of protein per kilogram of body weight per day, rising to around 1.2–2.0 grams for active people and those doing strength training. This calculator turns that guidance into a daily range for your weight and activity. Enter your details below to get your range.
What is the Protein Calculator?
The Protein Calculator is a free tool that estimates your daily protein needs. It uses your weight and activity level. It gives a range in grams with everyday food ideas. It is general information, not a prescription. Food first, supplements only if needed.
How to use this tool
- Enter your weight.
- Choose your activity level.
- Select Calculate my protein range to see your range.
- Read your grams-per-day range and the food ideas beside it.
No sign-up needed — the tool works right here in your browser.
What the numbers mean
Protein needs scale with body weight and activity. General guidance used here: 0.8 g/kg for sedentary adults, 1.2–1.6 g/kg for active people, and 1.6–2.0 g/kg for people focused on strength training. The calculator shows a range because no single number fits everyone — appetite, total calories, training, and health all shift it.
Chasing extreme protein numbers is not the goal. Hitting a reasonable range from ordinary food, consistently, beats any perfect number you follow for three days and quit.
Clear food ideas
- Lentils / dal (1 cooked cup): ~18 g protein
- Eggs (2 large): ~12 g protein
- Greek yoghurt / curd (1 cup): ~15–20 g protein
- Chicken breast (100 g cooked): ~30 g protein
- Tofu (100 g): ~17 g protein
- Peanuts (a small handful, ~30 g): ~7 g protein
You do not need supplements to reach a normal range. Supplements are optional convenience, not a requirement.
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See plans & free trial →Frequently asked questions
How much protein do I need per day?
It depends on your body weight and activity level. General guidance is roughly 0.8 g per kg of body weight for sedentary adults, rising to around 1.2–2.0 g per kg for active people and those doing strength training. This calculator gives you a range, not a single exact number.
Is more protein always better?
No. Beyond your body's needs, extra protein does not build extra muscle — training, sleep, and overall diet matter more. Very high intakes can also be hard on digestion and are not suitable for everyone.
Can I get enough protein without supplements?
Yes, for most people. Everyday foods — lentils, beans, eggs, dairy, chicken, fish, tofu, nuts — cover typical protein needs. Supplements are optional, not required.
Who should not use this calculator's result as advice?
People with kidney conditions, pregnant or breastfeeding people, teenagers, and anyone with a medical condition or prescribed diet should follow their clinician's or dietitian's guidance instead of a general calculator.
Disclaimer: General nutrition information, not a personal diet prescription. People with kidney conditions or medical needs should follow clinician guidance. This tool does not diagnose, treat, or prescribe anything.