Protein Intake Calculator
Find your optimal daily protein target in seconds. Tailored to your weight, goals, and training style.
Personal Details
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Optimal Daily Intake
0
g / day
Per Meal Target
0g
Split over 4 meals
Per kg Ratio
0g/kg
Of bodyweight
Muscle Gain
Moderate Exercise
Optimal Intake
80g (Sedentary Min)
220g (High Performance)
Personalized Summary
How to Hit Your Protein Target
Combine these high-quality source recommendations to hit your target of 0g.
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Chicken Breast
31g protein / 100g
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Whole Eggs
6g protein / large egg
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Whey Protein
25g protein / scoop
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Greek Yogurt
10g protein / 100g
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Soya Chunks
52g protein / 100g
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Paneer (Cottage Cheese)
18g protein / 100g
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Tofu (Soy Cheese)
8g protein / 100g
Frequently Asked Questions
Standard guidelines recommend 0.8g per kg for sedentary adults. However, current sports science research recommends 1.4 to 2.2g per kg of bodyweight for active individuals, gym-goers, and athletes to maintain lean mass and recover from workouts.
Eating higher amounts of protein supports muscle synthesis, increases satiety (fullness), and slightly boosts metabolic rate via the thermic effect of food. Research shows that intake up to 2.2g per kg is completely safe for healthy individuals.
While you can make minor gains, building muscle requires a positive nitrogen balance, which is only possible with adequate protein intake (at least 1.4-1.6g per kg of bodyweight).
Disclaimer: This calculator provides general nutritional guidelines based on current sports science literature. It is not intended to replace medical advice. Consult a healthcare professional or registered dietitian before making drastic changes to your diet.