Protein Calculator

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

Your Information

Body Weight

Body Fat % (optional)

Activity Level

Goal

84g

Range: 76g - 92g

1.20 g/kg body weight

Breakfast21g

Lunch25g

Post-Workout21g

Dinner17g

Per Meal (4 meals)~21g

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

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