Protein Intake Calculator
NEWCalculate daily protein needs by weight, activity level, and goal. Get min/optimal/max protein targets, calories from protein, and per-meal targets.
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How to use
- 1Enter: weight(kg),activity,goal (e.g. 80,active,muscle)
- 2Activity: sedentary / light / moderate / active / athlete
- 3Goal: muscle / loss / maintain / endurance
- 4Get min/optimal/max targets and food sources
Frequently Asked Questions — Protein Intake Calculator
How much protein do I need per day?+
Sedentary: 0.8g/kg. Active: 1.2–1.8g/kg. Muscle building: 1.6–2.2g/kg. Weight loss: 1.8–2.4g/kg. Athletes: up to 2.5g/kg.
What are the best protein sources?+
Chicken breast (31g/100g), canned tuna (26g), eggs (6g each), Greek yogurt (15g/150g), lentils (9g/100g), whey protein (25g/scoop).