Protein Calculator

Calculate daily protein needs based on weight, activity, and goals

0 calculations

Last verified: March 2026Accuracy tested

Calculated in your browser — we never store your dataPeer-reviewed formulas (Mifflin-St Jeor, WHO)

Body Weight

Activity Level

Goal

Calculation Result

Recommended range: 87g – 116g per day

Per meal (4 meals): ~26g

0.6g per lb · 1.4g per kg

Calories from protein: 408 kcal

Common Protein Sources

Chicken Breast(4 oz)

31g

Eggs(1 large)

Greek Yogurt(1 cup)

15g

Salmon(4 oz)

25g

Ground Beef (90%)(4 oz)

22g

Tofu (firm)(1/2 cup)

10g

Whey Protein(1 scoop)

25g

Lentils(1 cup cooked)

18g

For example, 102g of protein equals roughly 3 chicken breasts or 17 eggs per day.

This calculator provides estimates for informational purposes only. It is not medical advice. Consult a healthcare professional before making health decisions.

Sources & Methodology

Formula: 0.8g/kg (sedentary) to 2.2g/kg (athletes)

Daily protein intake recommendations

View full methodology & accuracy testing

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