Protein Intake

Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals.

Units:

Metric (kg) Imperial (lb)

Body Weight (kg):

Age:

Activity Level:

Goal:

How It Works

Your optimal protein intake depends on several factors:

Body weight — protein recommendations are typically expressed as grams per kilogram of body weight (g/kg).
Activity level — more active individuals need more protein for muscle repair and recovery.
Goal — building muscle requires higher protein intake than maintenance; fat loss also benefits from higher protein to preserve lean mass.
Age — adults over 50 benefit from slightly higher protein intake to counteract age-related muscle loss.

This calculator uses evidence-based ranges from sports nutrition research:

Goal	Range (g/kg/day)
Sedentary adult	0.8 – 1.0
Active / maintenance	1.2 – 1.6
Fat loss	1.6 – 2.2
Muscle building	1.6 – 2.4
Athlete	1.8 – 2.7

Tip: Distribute your protein evenly across 3–5 meals for optimal absorption. Aim for 20–40g per meal.

Protein-Rich Foods

Food	Protein (per 100g)
Chicken breast	31g
Lean beef	26g
Salmon	25g
Eggs (2 large)	13g
Greek yogurt	10g
Tofu (firm)	17g
Lentils (cooked)	9g
Whey protein (scoop)	~25g

Embed This Util

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