Health & Fitness
Protein Intake Calculator
Enter your weight and goal to get a daily protein target in grams — plus what that looks like as actual food on a plate.
What it looks like as food
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 100 g / 3.5 oz | 31 g |
| Whey protein | 1 scoop | 25 g |
| Salmon fillet | 100 g / 3.5 oz | 25 g |
| Greek yogurt | 170 g cup | 17 g |
| Eggs | 3 large | 18 g |
| Lentils, cooked | 1 cup | 18 g |
| Tofu, firm | 150 g | 20 g |
| Almonds | 30 g handful | 6 g |
How it works
Behind the numbers
Protein needs scale with body weight and activity. Research converges around 0.8 g/kg for sedentary adults, 1.2–1.6 for active people, and 1.6–2.2 for muscle gain or fat loss. We pick the band from your goal and multiply by your weight.
The result is split across your meals so each one carries a target. Most people do better aiming for 25–40 grams of protein per meal than back-loading it all at dinner — muscle protein synthesis responds to distribution, not just totals.
The food table translates grams into plates: a chicken breast is about 31 g, Greek yogurt about 17 g, three eggs about 18 g. Use it to build the day without weighing everything.
FAQ
Questions, answered
How much protein do I need per day?
Between 0.8 and 2.2 grams per kilogram of body weight depending on your goal — sedentary at the low end, building muscle or dieting at the high end. The calculator personalizes it from your weight and goal.
Can you eat too much protein?
In healthy people, high protein intakes are well tolerated; excess is simply burned or stored. Spread it across meals for the best use. If you have kidney disease, get medical guidance first.
What are the best protein sources?
Meat, fish, eggs, dairy, legumes, and whey lead on protein per calorie. The food table on this page lists common options with grams per serving.
Do I need more protein for fat loss or muscle gain?
Both — 1.6–2.2 g/kg in either case. The difference is total calories (deficit vs. surplus), not the protein target.
Do I need protein powder?
No. Powder is convenience, not necessity — it is just dried milk protein. Hit your number with food first; supplement only the gap.