Daily Protein Intake Calculator
＋More features: convert into foods, check today's intake
Convert the amount into everyday foods
Converts an amount of protein (g) into how much of a single food it would take to cover it (leave blank to use the amount calculated above).
How much did you get today? (total from what you ate)
Enter what you ate today to total your protein and see the gap to your daily need (leave unused fields blank).
Enter just your weight to find out how much protein to aim for per day, based on the approach of Japan's Dietary Reference Intakes and common sports-nutrition guidance. It also shows what that amount looks like in familiar foods such as chicken breast and eggs. Handy for checking your meals while training or dieting.
How to use
- Enter your weight.
- Choose your activity level (normal / regular exercise / strength training).
- As you type, the daily guide and its food equivalents appear below — no button needed.
How it is calculated
- Normal daily life: weight × 0.9 g/day (a round figure based on the approach used to set the recommended protein intake in the Dietary Reference Intakes for Japanese; the recommended amounts for adults in Japan are 65 g/day for men and 50 g/day for women)
- Regular exercise: weight × 1.2 g / strength training and athletes: weight × 1.6 g (representative values within the 1.2–2.0 g/kg range commonly recommended in sports nutrition)
- Example: 60 kg, normal daily life → about 54 g/day. That is roughly 230 g of skinless chicken breast, or 9 eggs.
Sources and assumptions
- Recommended amounts: Ministry of Health, Labour and Welfare (Japan), “Dietary Reference Intakes for Japanese” (in Japanese) / protein content of foods: MEXT Food Composition Database (in Japanese) (skinless chicken breast about 23 g per 100 g, one egg about 6 g, 200 ml of milk about 7 g, one pack of natto about 8 g)
Assumptions and notes
- If you are under protein restriction, for example for kidney disease, follow your doctor's or registered dietitian's instructions first.
- Spreading protein across three meals is considered more effective than taking a large amount at once.
- No benefit has been confirmed for sustained intake far above weight × 2 g.
Frequently asked questions
Do I need protein powder (supplements)?
Not if you already get the guide amount from meals. A sensible way to use it is to review your day's meals and top up what is missing (for example 20 g). One scoop of protein powder is roughly 15–25 g.
Which foods are easy protein sources?
As a guide: 100 g of chicken breast = about 23 g, one egg = about 6 g, a glass of milk = about 7 g, one pack of natto = about 8 g, half a block of firm tofu = about 10 g, one can of mackerel = about 26 g. Combine them to get close to your daily guide.
Do I still need protein while dieting?
It matters even more. Cutting calories makes it easier to lose muscle too, so the standard approach is to secure about weight × 1.2 g of protein while adjusting calories.