Health & Fitness
Protein Intake Calculator
Calculate your daily and per-meal protein needs based on your weight and activity level. Includes food equivalents for easy meal planning.
Range: 0.5–4.0 g/kg. General: 0.8, Athlete: 1.6–2.2, Extreme: 2.5+
Enter your details and click Calculate
Daily Protein
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Food Equivalents (daily)
How is this calculated?
Formula: Weight-based protein calculation with activity multipliers.
Daily Protein = Weight (kg) × Activity Multiplier (g/kg)
Activity Multipliers:
Sedentary: 0.8 g/kg
Light activity: 1.0 g/kg
Moderate: 1.4 g/kg
Active: 1.6 g/kg
Athlete: 2.0 g/kg
Bodybuilder: 2.2 g/kg
Per-Meal Protein = Daily Protein / Number of Meals
Food Equivalents:
Chicken breast ≈ 31g protein per 100g
Eggs ≈ 6g protein each
Greek yogurt ≈ 10g protein per 100gCalculation history
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Medical Disclaimer: This calculator provides general estimates for informational purposes only. Individual protein needs vary based on health conditions, body composition, and goals. Consult a registered dietitian or healthcare provider for personalized recommendations.
FAQ
Frequently asked questions
How much protein do I need per day?
Protein needs depend on your activity level: sedentary adults need ~0.8g/kg, recreationally active people need 1.0–1.4g/kg, serious athletes need 1.6–2.0g/kg, and bodybuilders during cutting may need up to 2.2g/kg. These are evidence-based ranges from sports nutrition research. Most people under-consume protein.
When is the best time to eat protein?
Distributing protein evenly across meals (20–40g per meal) optimizes muscle protein synthesis throughout the day. Post-workout protein (within 2 hours) supports recovery, but total daily intake matters more than timing. A pre-sleep protein dose (casein or cottage cheese) can support overnight recovery.
Can too much protein damage my kidneys?
For healthy individuals, there is no evidence that high protein intake (up to 2.2g/kg) causes kidney damage. However, those with pre-existing kidney disease should follow their doctor's recommendations for protein restriction. Stay hydrated with higher protein intakes as protein metabolism requires more water.
What are the best protein sources?
Complete protein sources (containing all essential amino acids) include: chicken breast (~31g/100g), eggs (~6g each), Greek yogurt (~10g/100g), fish (~20-25g/100g), lean beef (~26g/100g), tofu (~8g/100g), and whey protein (~25g/scoop). Plant proteins can be combined to form complete profiles (rice + beans).
Should I use protein supplements?
Whole food sources are preferable for overall nutrition, but protein supplements (whey, casein, plant-based) are convenient when you can't meet targets through food alone. They're not superior to food protein for muscle building. Use them to fill gaps, not as primary protein sources. Quality and third-party testing matter.