Protein calculator
58 g / day
Calculated using the weight you entered.
15 g protein per meal
An example split. Meals do not have to be identical.What is the estimate based on?
The reference intake is 0.83 g of protein per kg. It is not an upper limit. Everyday activity does not require the hard-training factor.
An approximate estimate for healthy adults. Method and scope
Where can you get protein?
| Food and portion | Protein |
|---|---|
| One boiled egg (55 g)without shell | 7 g |
| A pot of plain low-fat quark (200 g)under 0.5% fat | 20 g |
| A piece of baked salmon (150 g)cooked, without sides | 33 g |
| One chicken breast fillet (150 g)cooked, skinless | 40 g |
| Half a pack of firm tofu (150 g)from a 300 g pack | 26 g |
| A side portion of red lentils (150 g)cooked | 11 g |
Estimates for example portions, rounded to whole grams. Select a food to see calories and change the portion size. Values vary by product.
Nutrition data: THL, Fineli 20.0 · CC BY 4.0. Data retrieved 22 September 2026. Portion descriptions are Calotank examples.
Keep track of daily calories too
Protein is one part of eating. Log meal calories in Calotank and see what remains of your daily calorie budget.
For iPhone and Android. Manual meal logging is free.
Protein questions
How much protein do I need per day?
The reference intake for adults aged 18–69 is 0.83 g per kg per day. For adults aged 70+, it is 1.2–1.5 g/kg. These are population-level starting points: energy intake, training and health affect individual needs. Source
How much protein during weight loss?
The Weight loss option uses the Finnish Current Care estimate of 1–1.5 g per adjusted kg, with at least 80 g per day. Height helps account for body size. Adequate protein helps preserve muscle tissue but does not determine weight change on its own. Source
Do I need more protein for gym training?
Hard, goal-oriented training may increase needs. The training option uses 1.4–2 g/kg. Light exercise and everyday activity do not automatically call for this amount. Adequate energy intake and a varied diet also matter. Source
Can plant-based foods provide enough protein?
Sources include beans, lentils, peas, tofu and other soy foods, as well as grains. Vary sources during the day and ensure adequate energy intake. You do not have to combine every source in the same meal. Source
Do all meals need the same amount of protein?
The meal split illustrates how a daily amount could be divided. Your meals can contain different amounts. The day’s total can come from ordinary meals and snacks.
How are protein needs calculated?
Daily protein = calculation weight × the factor for your situation. Everyday needs at age 18–69: 0.83 g/kg. Everyday needs at age 70+: 1.2–1.5 g/kg. Hard training: 1.4–2 g/kg. Daily and per-meal values are rounded to whole grams only for display.
Everyday and training estimates use your entered weight. For adults under 70, it is capped at height in metres squared × 25. This is the tool’s implementation of UKK Institute guidance to use a calculated normal weight in overweight. The reference is not a weight-loss target. This method does not account for high muscle mass and may underestimate needs in that case.
For weight loss, adjusted weight = 23 × height in metres² + 0.25 × (current weight − 23 × height in metres²). The range is 1–1.5 g per adjusted kg, with each end at least 80 g. For example, at 100 kg and 180 cm, adjusted weight is 80.89 kg and the estimate is about 81–121 g per day.
This calculator is for healthy adults. It does not assess the specific needs of pregnancy, breastfeeding, kidney disease or other illness. It does not estimate needs under age 18 or below BMI 18.5. Weight-loss estimates are limited to ages 18–64 with BMI at least 25. At age 70+, estimates are shown only for BMI 23 to below 30. These are conservative tool limits, not diagnoses. Individual planning for these situations, or for hard training combined with weight loss, belongs with a qualified professional.
- Finnish Food Authority: protein reference intakes
- UKK Institute: exercise and nutrition
- Finnish Current Care: protein in weight management
- Finnish Food Authority: weight management in older adults
Inputs are processed only in browser memory. They are not stored, sent to a server or transferred to the Calotank app. Reloading restores example settings. With your permission, we measure page visits and clicks, but never calculator inputs or results.
Calotank · Updated