🥩 Protein Intake Calculator
Calculate your optimal daily protein intake based on weight, activity, and fitness goal.
Your Details
Daily Protein Target
0g
Min (RDA)
0g
Recommended Range
0g
Per kg body weight
0 g/kg
Per meal (3 meals)
0g
Calories from protein
0 kcal
Lean Mass (est.)
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How Much Protein Do You Need?
The RDA for protein is 0.8g/kg — a minimum to prevent deficiency, not an optimal amount for active people. Research supports significantly higher intakes for those who exercise regularly.
Sedentary: 0.8 g/kg (RDA minimum)
Active/maintain: 1.2–1.6 g/kg
Muscle building: 1.6–2.2 g/kg
Fat loss + muscle preservation: 2.0–2.4 g/kg
Active/maintain: 1.2–1.6 g/kg
Muscle building: 1.6–2.2 g/kg
Fat loss + muscle preservation: 2.0–2.4 g/kg
High-Protein Foods
| Food (100g) | Protein | Calories |
|---|---|---|
| Chicken breast | 31g | 165 |
| Tuna (canned) | 29g | 132 |
| Greek yogurt | 17g | 100 |
| Eggs | 13g | 155 |
| Lentils (cooked) | 9g | 116 |