Protein Intake Calculator
Calculate your daily protein requirements based on body weight, activity level, and fitness goals.
Your Details
Your Daily Protein Needs
84
–
112
g/day
Target: ~98g/day (midpoint recommendation)
3 Meals / Day
28–37g
per meal
4 Meals / Day
21–28g
per meal
5 Meals / Day
17–22g
per meal
Protein in Common Foods
| Food Source | Serving | Protein | Servings to hit 98g |
|---|---|---|---|
| Chicken Breast (cooked) | 100g | 31g | 4 |
| Eggs | 1 large egg | 6g | 17 |
| Greek Yogurt | 100g | 10g | 10 |
| Whey Protein Powder | 1 scoop (~30g) | 25g | 4 |
| Canned Tuna | 100g | 30g | 4 |
| Lentils (cooked) | 100g | 9g | 11 |
| Cottage Cheese | 100g | 11g | 9 |
| Tofu (firm) | 100g | 17g | 6 |
| Salmon (cooked) | 100g | 25g | 4 |
| Black Beans (cooked) | 100g | 8g | 13 |
Protein Intake Calculator
Our Protein Intake Calculator provides personalized daily protein recommendations based on your body weight, activity level, and fitness goals — whether you want to maintain, lose fat, build muscle, or fuel athletic performance.
Why Protein Matters
Protein is essential for muscle repair, immune function, enzyme production, and hormone regulation. Adequate protein intake helps preserve muscle mass during weight loss and supports muscle growth during resistance training.
Protein Recommendations by Goal
- Sedentary / Maintenance: 0.8–1.0g per kg — the minimum for basic body function.
- Fat Loss: 1.4–1.8g per kg — higher protein preserves muscle while in a calorie deficit.
- Muscle Building: 1.6–2.2g per kg — supports hypertrophy with resistance training.
- Athlete / Performance: 1.8–2.5g per kg — for intense training and recovery.
Protein Timing
Spread protein intake evenly across 3–5 meals for optimal muscle protein synthesis. Aim for 20–40g per meal. A post-workout protein source within 2 hours of training is beneficial for recovery.