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FREETOOLS LABS

Calculator

Protein calculator

Estimate your approximate daily protein needs and discover how everyday foods could help you reach them.

Your details

Three details provide a general estimate.

Result

Your approximate protein needs

68–90 g

About 68–90 g of protein per day

Reference point

approximately 80 g per day

Applied range: 0.9–1.2 g/kg

This possible range reflects your body weight, activity level and goal.

You do not need to hit this value exactly every day.

Important safety note

If you have a medical condition, special dietary requirements, are pregnant, breastfeeding or still growing, discuss protein needs individually with a qualified professional. This also applies to professional athletes receiving sports-medical care.

Explore foods

Compare protein sources and add suitable portions to your own selection.

How much would equal your reference point?

The amount assumes that all protein came from this one food.

Chicken egg

ready to eat · 12.6 g / 100 g

approximately 13 pieces (about 630 g)

Egg sizes vary; the calculation uses an average edible weight per egg.

Egg white

ready to eat · 10.9 g / 100 g

approximately 22 pieces (about 730 g)

Egg sizes vary; the calculation uses an average edible weight per egg.

Gouda

ready to eat · 24.9 g / 100 g

approximately 320 g

Mozzarella

ready to eat · 18.6 g / 100 g

approximately 430 g

Feta

ready to eat · 14.2 g / 100 g

approximately 560 g

Cottage cheese

ready to eat · 12.4 g / 100 g

approximately 650 g

Low-fat quark

ready to eat · 12.2 g / 100 g

approximately 660 g

Quark

ready to eat · 11.8 g / 100 g

approximately 680 g

Skyr

ready to eat · 10.6 g / 100 g

approximately 750 g

Greek yogurt

ready to eat · 8.8 g / 100 g

approximately 910 g

Plain yogurt

ready to eat · 4.0 g / 100 g

approximately 2.0 kg

Kefir

ready to eat · 3.5 g / 100 ml

approximately 2.3 l

Milk

ready to eat · 3.4 g / 100 ml

approximately 2.4 l

Chicken breast

cooked · 31.0 g / 100 g

approximately 260 g

Veal

cooked · 30.0 g / 100 g

approximately 270 g

Turkey breast

cooked · 29.9 g / 100 g

approximately 270 g

Pork loin

cooked · 27.3 g / 100 g

approximately 290 g

Lean beef

cooked · 26.1 g / 100 g

approximately 310 g

Pork tenderloin

cooked · 26.0 g / 100 g

approximately 310 g

Lean ground beef

cooked · 25.9 g / 100 g

approximately 310 g

Cooked ham

ready to eat · 20.9 g / 100 g

approximately 380 g

Tuna

drained · 25.5 g / 100 g

approximately 310 g

Sardines

drained · 24.6 g / 100 g

approximately 330 g

Shrimp

cooked · 24.0 g / 100 g

approximately 330 g

Mackerel

cooked · 23.8 g / 100 g

approximately 340 g

Mussels

cooked · 23.8 g / 100 g

approximately 340 g

Trout

cooked · 22.9 g / 100 g

approximately 350 g

Cod

cooked · 22.8 g / 100 g

approximately 350 g

Salmon

cooked · 22.1 g / 100 g

approximately 360 g

Soybeans

cooked · 18.2 g / 100 g

approximately 440 g

Lupins

cooked · 15.6 g / 100 g

approximately 510 g

Edamame

cooked · 11.9 g / 100 g

approximately 670 g

Lentils

cooked · 9.0 g / 100 g

approximately 890 g

Pinto beans

cooked · 9.0 g / 100 g

approximately 890 g

Chickpeas

cooked · 8.9 g / 100 g

approximately 900 g

Black beans

cooked · 8.9 g / 100 g

approximately 900 g

Kidney beans

cooked · 8.7 g / 100 g

approximately 920 g

White beans

cooked · 8.3 g / 100 g

approximately 960 g

Peas

cooked · 5.4 g / 100 g

approximately 1.5 kg

Seitan

cooked · 24.7 g / 100 g

approximately 320 g

Tempeh

cooked · 19.9 g / 100 g

approximately 400 g

Smoked tofu

smoked · 17.0 g / 100 g

approximately 470 g

Plain tofu

ready to eat · 14.0 g / 100 g

approximately 570 g

Soy yogurt

unsweetened · 4.0 g / 100 g

approximately 2.0 kg

Soy drink

unsweetened · 3.3 g / 100 ml

approximately 2.4 l

Pumpkin seeds

roasted · 30.2 g / 100 g

approximately 260 g

Peanuts

roasted · 25.8 g / 100 g

approximately 310 g

Almonds

raw · 21.2 g / 100 g

approximately 380 g

Sunflower seeds

roasted · 20.8 g / 100 g

approximately 380 g

Pistachios

roasted · 20.2 g / 100 g

approximately 400 g

Flaxseed

raw · 18.3 g / 100 g

approximately 440 g

Cashews

roasted · 18.2 g / 100 g

approximately 440 g

Sesame seeds

raw · 17.7 g / 100 g

approximately 450 g

Chia seeds

raw · 16.5 g / 100 g

approximately 480 g

Walnuts

raw · 15.2 g / 100 g

approximately 530 g

Hazelnuts

raw · 15.0 g / 100 g

approximately 530 g

Rolled oats

raw · 16.9 g / 100 g

approximately 470 g

Wholegrain bread

ready to eat · 12.5 g / 100 g

approximately 640 g

Wholewheat pasta

cooked · 5.3 g / 100 g

approximately 1.5 kg

Quinoa

cooked · 4.4 g / 100 g

approximately 1.8 kg

Buckwheat

cooked · 3.4 g / 100 g

approximately 2.4 kg

Spinach

cooked · 3.0 g / 100 g

approximately 2.7 kg

Brown rice

cooked · 2.7 g / 100 g

approximately 3.0 kg

Rice

cooked · 2.7 g / 100 g

approximately 3.0 kg

Broccoli

cooked · 2.4 g / 100 g

approximately 3.3 kg

Potatoes

cooked · 1.9 g / 100 g

approximately 4.2 kg

This view is only a mathematical comparison. It is not a recommendation to obtain all your protein from a single food.

My selection

Combine typical portions freely. Nothing is distributed automatically.

No foods match these filters.

Protein in your selection

0.0 g

Reference point

80 g

This selection is still approximately 80.0 g short.

Your selection only estimates protein from the chosen foods and is not a complete meal plan.

Context

The calculated range is a general estimate. Your actual needs may vary with diet, training volume, health and personal circumstances.

Nutritional values differ by variety, preparation and manufacturer. Also check the information on the package.

Balanced nutrition

A balanced diet consists of many different foods. Use this calculator as a guide, not a daily obligation. Small changes can make a difference over time.

Frequently asked questions

How accurate is the protein calculator?

It provides a general estimate based on established g/kg ranges, not an individual medical recommendation.

Do I need to hit the value exactly every day?

No. Diet varies from day to day; the range and reference point are not a daily obligation.

Why does the calculator show a range?

Protein needs cannot be reduced to the same exact number for everyone. A range represents this uncertainty more honestly.

Why are protein powders not shown?

The calculator deliberately focuses on everyday foods and a varied diet. Supplements are outside this module's purpose.

Why do nutritional values vary?

Variety, water content, processing, preparation and manufacturer can change protein values.

Are plant protein sources included?

Yes. Legumes, tofu, tempeh, seitan, nuts, seeds and grains are included.

Is the food selection a meal plan?

No. It only adds protein from selected portions and does not represent a complete diet.

Who is the calculator not suitable for?

It is not for minors, pregnant or breastfeeding people, people with relevant conditions or treatment-related dietary rules, or professional athletes under individual care.