Protein Calculator
Calculate optimal protein intake for muscle building, weight loss, athletes. Personalized grams per day. Free protein requirement calculator tool.
Daily Protein Requirements
Recommended Daily Intake
Daily Protein Target
58-117 g
Per Kilogram Body Weight
0.8-1.6 g/kg
Recommendation Type
Amount
Minimum (RDA)
Basic nutritional needs
58 g
Moderate
Active lifestyle
87 g
High
Muscle building/Very active
117 g
Daily Protein Distribution
Breakfast
19-39 g
Lunch
19-39 g
Dinner
19-39 g
Common Protein Sources
Chicken breast (100g)
31g
Greek yogurt (1 cup)
20g
Eggs (2 large)
12g
Lentils (1 cup cooked)
18g
Tofu (100g)
8g
Almonds (1/4 cup)
8g
Exercise Guidelines:
• Exercise: 15-30 minutes of elevated heart rate activity
• Intense exercise: 45-120 minutes of elevated heart rate activity
• Very intense exercise: 2+ hours of elevated heart rate activity
Note: These recommendations are for healthy adults. Consult a healthcare provider for personalized advice, especially if you have kidney disease, liver disease, or other health conditions.