Free nutrition tools
Daily protein, made practical.
Start with a published daily reference, then turn grams of protein into foods that fit your day.
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How to use this tool
EFSA reference intake: 0.83 g per kg per day. ISSN exercise range: 1.4–2.0 g per kg per day.
Add foods you have eaten or planned for the day, or enter a protein total you already know.
A population reference, not a personalized prescription. Your actual needs depend on your circumstances.
Enable JavaScript to calculate from your weight and adjust portions. The references and examples below remain available.
Two references, two contexts
EFSA gives an adult population reference intake of 0.83 g/kg/day. ISSN describes 1.4–2.0 g/kg/day for most healthy exercising adults. Choose the context that applies; the exercise range is not a requirement for everyone.
Count food you already eat
Your total includes protein from meals as well as snacks. Add portions or enter a known daily total. A remaining amount is the difference from your chosen comparison point, not a diagnosis of deficiency.
Make room for variety
Protein grams do not capture amino-acid quality or a whole diet. Mix suitable foods across meals and read packaged-food labels. A bar can be convenient without replacing a balanced meal.
A few useful answers
How much protein would a 70 kg adult calculate?
The everyday EFSA reference is 70 × 0.83 = 58.1 g/day. The ISSN exercise range is 70 × 1.4–2.0 = 98–140 g/day. These published references are different contexts, not a personalized prescription.
Can I get enough protein from regular foods?
Yes. Foods such as eggs, fish, meat, tofu, beans and dairy contribute to your total. The explorer lets you compare portions. Packaged protein snacks are an optional convenience.
Does every gram of protein have the same nutritional quality?
No. Amino-acid composition and digestibility also matter. The tool counts declared protein grams and does not assign a protein-quality or DIAAS score to your food combination.
Free nutrition tools
Estimate daily protein and energy, build a meal, and compare foods in the portions you actually eat.
A convenient option for busy days
Yobeve bars provide declared protein in a portable 50 g serving. Compare them with your usual foods and choose what fits your day.
Both bars contain milk, collagen and polyols; Chocolate Caramel also contains peanuts. No added sugar does not mean zero sugar. See each full label for allergens and warnings.
Sources & how it works
Food values are estimates from USDA FoodData Central SR Legacy (April 2018) and Yobeve product labels, checked 19 October 2026. They are reference foods, not measurements of every Vietnamese variety or brand. Check the food state and your own label. Example portions are adjustable, not prescribed.
For healthy adults aged 18 and over. Pregnancy, breastfeeding, kidney disease and medical diets need individual guidance from a qualified professional.