Protein Calculator
Calculate your daily protein needs based on weight, activity level, and fitness goals. Get personalized recommendations for muscle building, fat loss, or maintenance.
Daily Protein
Recommended
100g
per day
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
Protein as % of diet: ~15% of estimated daily calories
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 |
Daily Protein
Recommended
100g
per day
Quick Answer
Daily protein needs: Sedentary 0.8g/kg, Active 1.2-1.6g/kg, Muscle building 1.6-2.2g/kg body weight. 150 lb person building muscle needs 109-150g protein daily.
Key Facts
- RDA minimum: 0.8g per kg body weight
- Active individuals: 1.2-1.6g/kg
- Muscle building: 1.6-2.2g/kg
- Spread intake across meals
- High-quality sources: meat, fish, eggs, dairy
- Plant proteins: combine for complete amino acids
Frequently Asked Questions
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.
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.
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.
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.
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).
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.
Daily Protein
Recommended
100g
per day
Medical Disclaimer
This calculator is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any health-related decisions.