Calculate your daily protein requirements based on body weight, activity level, and fitness goals.
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
| 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 |
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.
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.
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.