Daily Protein Calculator
Calculate your personalized daily protein needs based on your weight, activity level, and fitness goals.
How often do you exercise?
Enter your details and click calculate to see your results
Why Protein Matters
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Getting enough protein helps maintain muscle mass, supports recovery from exercise, and can help with weight management.
How We Calculate Your Needs
Our calculator uses evidence-based formulas from nutrition research. The base recommendation is 0.8g per kg of body weight (the RDA), which we adjust based on your activity level and goals:
- Active individuals need more protein for muscle repair
- Building muscle requires extra protein for growth
- Losing weight benefits from higher protein to preserve muscle
Top Protein Sources
Chicken breast
31g per 100g
Greek yogurt
10g per 100g
Eggs
13g per 100g
Salmon
25g per 100g
Lentils
9g per 100g
Tofu
8g per 100g
Frequently Asked Questions
Can I eat too much protein?
For most healthy adults, high protein intake is safe. However, those with kidney disease should consult a doctor before increasing protein intake significantly.
Is plant protein as good as animal protein?
Plant proteins can absolutely meet your needs. Combine different sources (legumes + grains) throughout the day to get all essential amino acids.