Your Information
Activity Level
Base protein: 1.2-1.4g per kg body weight
Your Goal
Standard protein for weight maintenance
Your Protein Needs
Daily Protein Target
100g
Range: 93g - 108g per day
Per Meal (4x)
25g
Per kg
1.3g
Per lb
0.6g
Protein Calories
401
High Protein Foods
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken Breast | 4 oz (113g) | 26g | 120 |
| Salmon | 4 oz (113g) | 23g | 180 |
| Lean Beef | 4 oz (113g) | 28g | 180 |
| Eggs | 2 large | 12g | 140 |
| Greek Yogurt | 1 cup | 20g | 130 |
| Cottage Cheese | 1 cup | 28g | 220 |
| Tofu (firm) | 1/2 block | 20g | 180 |
| Lentils | 1 cup cooked | 18g | 230 |
| Whey Protein | 1 scoop | 25g | 120 |
| Almonds | 1/4 cup | 8g | 200 |
Sample Meal Plan (100g protein)
Breakfast
3 eggs + Greek yogurt
25g
Lunch
Chicken breast + quinoa
30g
Dinner
Salmon + vegetables
30g
Snack
Protein shake or cottage cheese
15g
Daily Total
100g
Protein Guidelines
| Goal | g/kg | g/lb | Notes |
|---|---|---|---|
| Sedentary Adult | 0.8 | 0.36 | RDA minimum to prevent deficiency |
| Active Adult | 1.2-1.4 | 0.55-0.64 | Support for regular exercise |
| Fat Loss | 1.6-2.0 | 0.73-0.91 | Preserve muscle in deficit |
| Muscle Building | 1.6-2.2 | 0.73-1.0 | Maximize muscle protein synthesis |
| Older Adults (50+) | 1.0-1.2 | 0.45-0.55 | Counter anabolic resistance |
Explore Protein Scenarios
Explore how changes affect your results
Your Protein Intake vs Population
Compared to the general population
Your Daily Protein
100 g
Percentile
54th
Above average - great job!
Distribution
10th
50
25th
70
Median
95
75th
130
90th
170
Your Ranking
Top 46%
46% are lower
Protein Optimization Tips
Based on your results
Daily Target
Your 100g daily protein equals 25g per meal across 4 meals. Spread intake evenly for optimal absorption and muscle protein synthesis.
Protein Timing
Distribute protein evenly across meals. Each meal triggers muscle protein synthesis for 3-4 hours.
Best Sources
Prioritize complete proteins: chicken, fish, eggs, dairy, soy. Aim for 25-30g per serving to maximize muscle protein synthesis per meal.
Daily Protein
Recommended
100g
per day
Frequently Asked Questions
How much protein do I need per day?
The RDA is 0.8g per kg (0.36g/lb), but this is the minimum to prevent deficiency. Most active people need 1.2-2.0g per kg. Athletes building muscle may need up to 2.2g per kg. This calculator adjusts based on your activity level and goals.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 2.2g/kg) is generally safe. However, very high intake may stress kidneys in those with existing kidney disease. There's also no benefit beyond ~1.6-2.2g/kg for muscle building. Extra protein is used for energy or stored as fat.
Does protein timing matter?
Distributing protein throughout the day (20-40g per meal) is optimal for muscle protein synthesis. Post-workout protein (within 2 hours) supports recovery but isn't as critical as once thought. Total daily intake matters more than exact timing.
What are complete vs incomplete proteins?
Complete proteins contain all 9 essential amino acids (meat, fish, eggs, dairy, soy, quinoa). Incomplete proteins are missing one or more (most plants). Vegetarians should eat varied protein sources throughout the day to get all amino acids.
Do older adults need more protein?
Yes, adults over 50 often need 1.0-1.2g per kg (vs 0.8g RDA) due to anabolic resistance - muscles respond less efficiently to protein. Combined with resistance exercise, higher protein helps prevent age-related muscle loss (sarcopenia).
How do I get enough protein without meat?
High-protein plant sources: legumes (lentils, chickpeas), tofu/tempeh, seitan, edamame, quinoa, nuts, seeds. Dairy: Greek yogurt, cottage cheese, milk. Many plant sources have 15-25g protein per serving. Combine throughout the day for complete amino acids.
How this works
Formulas are implementations of published clinical or public-health equations. Calculations run in your browser — no inputs are transmitted to our servers and no account is required. The result is informational; it does not diagnose, treat, or replace advice from a clinician.
What this tool can’t do
When to consult a professional
Talk to a licensed healthcare provider before using the output of this tool to make a medical decision, especially if you have an underlying condition, are pregnant, or are on medication that affects metabolism or fluid balance.
Sources
- [1]Centers for Disease Control and Prevention (CDC)Official sourcecdc.govAccessed Apr 21, 2026
- [2]National Institutes of Health (NIH)Official sourcenih.govAccessed Apr 21, 2026
Full-stack software engineer specializing in embedded systems, web architecture, and AI/ML. Founder of Practical Web Tools. Built the gesture-controlled drone IP acquired by KD Interactive (Aura Drone, sold on Amazon).