Protein Calculator
Calculate your recommended daily protein intake based on your body metrics and activity level.
Your Daily Protein Requirements
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Optimal
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Understanding Your Protein Needs
Protein is essential for muscle maintenance, recovery, and growth. Your recommended intake varies based on several factors:
- Sedentary individuals: 0.8g per kg of body weight
- Regular exercise: 1.2-1.7g per kg of body weight
- Muscle gain goals: 1.6-2.2g per kg of body weight
- Weight loss goals: 1.8-2.4g per kg of body weight
High-Quality Protein Sources
Include these protein-rich foods in your diet:
- Lean Meats: Chicken breast (31g/100g), Turkey (29g/100g)
- Fish: Salmon (25g/100g), Tuna (26g/100g)
- Plant-Based: Lentils (9g/100g), Chickpeas (15g/100g)
- Dairy: Greek Yogurt (10g/100g), Cottage Cheese (11g/100g)