Protein Calculator
Calculate your daily protein needs based on your weight, activity level, and fitness goals.
Your Information
Daily Protein Target
84g
Range: 76g - 92g
1.20 g/kg body weight
Protein Distribution
Breakfast21g
Lunch25g
Post-Workout21g
Dinner17g
Per Meal (4 meals)~21g
Food Sources
Chicken Breast (100g)31g
Need 2.7 servings for daily target
Eggs (large)6g
Need 14 servings for daily target
Greek Yogurt (170g)17g
Need 4.9 servings for daily target
Salmon (100g)25g
Need 3.4 servings for daily target
Lean Beef (100g)26g
Need 3.2 servings for daily target
Tofu (100g)8g
Need 10.5 servings for daily target
Whey Protein (scoop)25g
Need 3.4 servings for daily target
Lentils (cup, cooked)18g
Need 4.7 servings for daily target
Research-Based Ranges
General Health (RDA)0.8 g/kg
For you: 56g/day
Active Adults1.2-1.6 g/kg
For you: 84-112g/day
Athletes/Bodybuilders1.6-2.2 g/kg
For you: 112-154g/day
Fat Loss (preserve muscle)1.8-2.4 g/kg
For you: 126-168g/day
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Editorial Note
MyCalcBuddy Editorial Team
This page is maintained as an educational calculator reference.
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Formula Source: Standard Mathematical References
by Various
🔄Last reviewed: May 2026
✓Formula checks are based on standard references and internal QA review.