Protein Intake Calculator
Get a personalized daily protein target and per‑meal guide.
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Recommended range
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Protein Intake Guide
Understanding protein needs
Protein supports muscle repair, hormones, enzymes, and satiety. Daily needs vary by body size, training, age, and goals.
- General health: ~0.8–1.0 g/kg body weight
- Active or dieting: ~1.2–1.8 g/kg
- Muscle gain/high volume: ~1.6–2.2 g/kg
Protein sources
- Lean meats: chicken, turkey, fish, lean beef
- Dairy/eggs: Greek yogurt, cottage cheese, eggs
- Plant‑based: tofu, tempeh, seitan, legumes
Considerations
- Per‑meal dose: 20–40 g optimizes muscle protein synthesis
- Distribute intake: 3–5 meals/day for consistency
- Fiber/micros: balance with carbs, fats, and veggies
- Medical: consult a professional if you have kidney issues
Action steps
- Set a target: use the calculator to choose a realistic goal
- Plan meals: include a protein source each meal
- Track progress: adjust weekly based on results and satiety
- Hydrate: pair higher protein with adequate water
Important: Nutrition advice here is general education and not medical advice; personalize with a licensed professional if needed.