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Protein Calculator

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

How Much Protein Do You Need?

Protein requirements vary based on several factors including body weight, activity level, age, and fitness goals.

General Guidelines:

  • • Sedentary adults: 0.8g per kg body weight
  • • Active individuals: 1.2-1.4g per kg body weight
  • • Athletes: 1.6-2.0g per kg body weight
  • • Muscle building: 1.4-2.2g per kg body weight

High-Protein Food Sources

Animal Sources

  • Chicken breast: 31g per 100g
  • Salmon: 25g per 100g
  • Eggs: 13g per 100g
  • Greek yogurt: 10g per 100g

Plant Sources

  • Lentils: 9g per 100g
  • Quinoa: 4.4g per 100g
  • Almonds: 21g per 100g
  • Tofu: 8g per 100g