Free Protein Calculator (+ Grams Per Meal)
A free protein calculator that shows the US guidelines, Peter Attia and Gabrielle Lyon side by side for your weight.
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by Navid Moazzez·Updated Sept 30, 2026·2 min read·Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Learn more.This free protein calculator shows how much protein a day you need from three sources side by side: the US Dietary Guidelines, Peter Attia and Gabrielle Lyon, with grams per meal.
Add your weight, or your goal weight, and it does the math.
TL;DRKey takeaways
What is a protein calculator?
A protein calculator turns your body weight into grams of protein a day.
The catch is that the sources don't agree. The official line is lower than what many longevity doctors use, so this one shows them next to each other, each with its source.
How much protein you need
- US guidelines
- 72 to 96 g
- Attia's start
- 132 g
- Lyon
- 132 g
- US guidelines
- 84 to 112 g
- Attia's start
- 154 g
- Lyon
- 154 g
- US guidelines
- 96 to 128 g
- Attia's start
- 176 g
- Lyon
- 176 g
- US guidelines
- 108 to 144 g
- Attia's start
- 198 g
- Lyon
- 198 g
- US Dietary Guidelines 2025 – 1.2 to 1.6 g per kg a day
- Peter Attia – 1.6 g per kg at least, and 2.2 g per kg to start for active people with healthy kidneys
- Gabrielle Lyon – 1 g per pound of goal weight, so it's lower when you want to lose weight
Per meal
Lyon plans three meals of 30 to 50 g, with at least 30 g at the first and the last. Attia's version is four servings of about 0.25 g per pound of body weight.
Muscle is the organ of longevity.
Who shouldn't use a protein target
Skip the target if you have kidney disease, or an eating disorder now or in the past. The tool's safety check leaves protein numbers out for you.
Foods with the most protein
Per 100 g, from USDA FoodData Central: sardines 24.6 g, tuna 24.4 g, grass-fed beef 23.1 g, chicken breast 22.5 g, tempeh 20.3 g, salmon 19.8 g, tofu 17.3 g, eggs 12.6 g.
Forever Strong
Forever Strong by Dr. Gabrielle Lyon makes the case that muscle is the organ of longevity, with a plan for protein, strength training and aging well.
I may earn a commission if you make a purchase, at no additional cost to you.
See all of them, with photos, in the longevity diet plan, and build the rest of your plan with the longevity test.
Build your Longevity OS with your AI
Take your plan further in
Protein calculator FAQs
Questions about the protein calculator? Here's what to know.
A protein calculator turns your weight into grams of protein a day.
This one shows the US guidelines, Peter Attia and Gabrielle Lyon side by side, with grams per meal.
The US guidelines say 1.2 to 1.6 g per kg of body weight a day.
Attia's minimum is 1.6 g per kg, and he starts active people at 2.2 g.
Lyon plans 1 g per pound of goal weight.
Anyone with kidney disease, or an eating disorder now or in the past.
The safety check leaves protein numbers out for them.
I did.
I'm Navid Moazzez, and I made the protein calculator as one of my free tools on navid.me, from my own Longevity OS routine.
Read more about me.
Navid Moazzez
AI business strategist & AI OS builder
Navid Moazzez helps creators and founders master AI and build their own AI Operating System (AI OS) to automate their business and life.
Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Read the affiliate disclaimer.
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