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Protein Calculator
Daily Protein Calculator
Find out how much protein you need per day based on your weight, activity level and fitness goals.
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🇺🇸 lbs
🌍 kg
Body Weight
lbs
Activity Level
Sedentary (desk job)
Light (1-3x/week exercise)
Moderate (3-5x/week)
Active (6-7x/week)
Athlete / Very active
Primary Goal
Maintain Weight
Lose Weight
Build Muscle
Athletic Performance
Sex
Male
Female
💪 Daily Protein Recommendation
—
Based on your weight and goals
—
Minimum (g/day)
—
Target (g/day)
—
Maximum (g/day)
—
Per Meal (3 meals)
🥩 High-Protein Foods Reference
🍗
Chicken Breast
31g per 100g
🐟
Tuna (canned)
25g per 100g
🥚
Eggs
13g per 100g
🥛
Greek Yogurt
10g per 100g
🥩
Lean Beef
26g per 100g
🫘
Lentils
9g per 100g
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BMI Calculator
🔥
BMR Calculator
💧
Water Intake
🏃
Ideal Weight
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