Protein Intake Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals.
Disclaimer: This calculator provides general estimates based on research. Individual needs vary. Consult a healthcare provider or registered dietitian for personalized nutrition advice, especially if you have kidney disease or other health conditions.
Enter Your Information
Enter your information to calculate your personalized protein needs.
Understanding Protein Requirements
Protein Needs by Activity Level
High-Quality Protein Sources
Animal Sources (Complete Proteins):
Chicken, beef, fish, eggs, dairy, whey protein
Plant Sources:
Legumes, tofu, tempeh, quinoa, nuts, seeds, pea protein
Protein Content (per 100g):
- • Chicken breast: 31g
- • Salmon: 25g
- • Eggs: 13g (per large egg: 6g)
- • Greek yogurt: 10g
- • Lentils: 9g
- • Almonds: 21g
Research Basis
This calculator uses recommendations from the International Society of Sports Nutrition (ISSN), Academy of Nutrition and Dietetics, and peer-reviewed research on protein requirements.
- • RDA: 0.8g/kg minimum for sedentary adults (FDA/USDA)
- • Athletes: 1.6-2.2g/kg for optimal muscle growth (ISSN Position Stand, 2017)
- • Elderly: 1.0-1.2g/kg to prevent sarcopenia (age-related muscle loss)
- • Fat loss: Higher protein (1.8-2.4g/kg) preserves lean mass during calorie deficit