Protein Intake Calculator
Calculate your optimal daily protein intake based on weight, activity level, and fitness goal.
Protein is essential for muscle repair, immune function, hormone production, and keeping you satisfied after meals. Getting the right amount is critical whether you're building muscle, losing fat, or maintaining your physique.
Current research suggests optimal protein intake ranges from 0.8 g/kg for sedentary individuals up to 2.2-2.6 g/kg for athletes in intense training. During fat loss, higher protein (1.6-2.4 g/kg) helps preserve lean muscle mass while in a caloric deficit.
This calculator provides a recommended range based on your body weight, activity level, and goal. The per-meal target assumes three main meals — though spreading protein across 3-5 meals of 25-40g each may optimize muscle protein synthesis throughout the day.
Good protein sources include chicken breast (31g per 100g), eggs (6g each), Greek yogurt (10g per 100g), salmon (25g per 100g), lentils (9g per 100g cooked), and whey protein powder (20-25g per scoop). Prioritize whole food sources and supplement only if needed to hit your target.