Protein Calculator
Calculate your daily protein needs based on weight, fitness goal, and activity level.
Daily Protein
77g
69g - 85g range (308 cal)
Per Meal Distribution
3 meals/day26g per meal
4 meals/day19g per meal
5 meals/day15g per meal
6 meals/day13g per meal
Protein Sources Reference
Chicken Breast (4 oz)31g
Eggs (2 large)12g
Greek Yogurt (1 cup)20g
Salmon (4 oz)25g
Whey Protein (1 scoop)25g
Tofu (1/2 block)20g
Lentils (1 cup cooked)18g
Ground Beef 90% (4 oz)22g
Frequently Asked Questions
How much protein do I need per day?+
General health: 0.8g/kg body weight. Weight loss: 1.2-1.6g/kg (preserves muscle). Muscle building: 1.6-2.2g/kg. Athletes may need up to 2.4g/kg during intense training.
Can I eat too much protein?+
For healthy adults, up to 2.2g/kg is safe long-term. Higher intakes show no benefit for most people. Those with kidney disease should consult a doctor. Excess protein is converted to energy or stored as fat.
When should I eat protein?+
Spread protein across 3-5 meals for best results. Post-workout protein (within 2 hours) supports recovery. 20-40g per meal is optimal for muscle protein synthesis.