Protein Intake Calculator
Calculate your optimal daily protein requirement based on your activity level, fitness goals, and body composition. Get personalized recommendations for muscle building, fat loss, or maintenance.
Protein Calculation
Enter your details to calculate your optimal daily protein intake
cm
kg
Daily Protein
Enter your details to calculate your optimal daily protein intake.
About Protein Requirements
Protein Multipliers by Activity
- Sedentary: 0.8 g/kg - Basic maintenance
- Light Exercise: 1.0-1.2 g/kg - Recreational activity
- Moderate Exercise: 1.2-1.6 g/kg - Regular training
- Heavy Exercise: 1.6-2.2 g/kg - Intense training
- Very Heavy/Athletes: 2.0-2.5 g/kg - Elite performance
Goal Adjustments
- Maintenance: Midpoint of activity range
- Fat Loss: Upper end to preserve muscle
- Muscle Gain: Maximum intake for growth
High-Quality Protein Sources
| Food | Protein/100g |
|---|---|
| Chicken breast | 31g |
| Greek yogurt | 10g |
| Eggs | 13g |
| Salmon | 25g |
| Lentils | 9g |
Important Notes
- Spread protein intake throughout the day
- Combine with resistance training for muscle gain
- Individual needs may vary based on genetics
- Consult a nutritionist for personalized advice