Calculate your ideal daily protein intake based on your body weight, activity level, and fitness goals.
grams per day
| Minimum Protein | 127g/day |
| Maximum Protein | 159g/day |
| Midpoint Target | 143g/day |
| Calories from Protein | 572 kcal |
| Body Weight Used | 79.4 kg |
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Protein (g) = Body Weight (kg) × Multiplier
Multiplier: 0.8–1.0 (sedentary) to 2.0–2.5 (athlete)
Most adults need 0.8g per kg of body weight for basic needs. For muscle gain, 1.6–2.2g/kg is recommended. Athletes may need up to 2.5g/kg.
In healthy individuals, high protein intake (up to 3g/kg) appears safe. However, very high amounts may stress kidneys in people with pre-existing kidney disease.
Top sources include chicken breast, eggs, Greek yogurt, cottage cheese, fish, beef, lentils, and protein supplements like whey or casein.
Yes. Research shows the body can optimally use about 25–40g of protein per meal for muscle protein synthesis. Spreading intake across 3–5 meals is optimal.
Yes. Protein increases satiety, preserves lean muscle during caloric deficit, and has a high thermic effect (20–30% of calories burned in digestion).
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.