Protein Calculator
Find your exact daily protein needs based on your body, activity and goal
Why does protein matter? Protein is the most important macronutrient for body composition. It builds and repairs muscle tissue, keeps you full longer than any other nutrient, supports your immune system, and helps maintain a healthy metabolism. Getting the right amount of protein is the single most impactful dietary change most people can make — whether their goal is fat loss, muscle gain, or general health.
Calculate Your Daily Protein Needs
Protein Requirements by Life Stage
Official recommendations from the National Academy of Medicine and International Society of Sports Nutrition:
| Life Stage | Minimum (RDA) | Optimal Range | Source |
|---|---|---|---|
| Children (4-13 yrs) | 0.85g/kg | 1.0-1.5g/kg | National Academy of Medicine |
| Teenagers (14-18 yrs) | 0.85g/kg | 1.2-1.8g/kg | National Academy of Medicine |
| Adults — sedentary | 0.8g/kg | 1.0-1.2g/kg | WHO / National Academy of Medicine |
| Adults — active | 1.0g/kg | 1.4-2.0g/kg | ISSN Position Stand 2017 |
| Athletes | 1.6g/kg | 1.6-2.4g/kg | ISSN Position Stand 2017 |
| Pregnant women | 1.1g/kg | +25g extra/day | National Academy of Medicine |
| Older adults (60+) | 1.0g/kg | 1.2-1.6g/kg | PROT-AGE Study Group |
Real Examples — Maya and Robin’s Protein Targets
Maya — 80kg, Fat Loss Goal, Lightly Active
Protein target: 130g per day (1.6g per kg body weight)
Maya’s high protein intake during her fat loss phase is critical. Research shows that protein intakes of 1.6g per kg or higher during a calorie deficit significantly reduce muscle loss — meaning more of the weight lost comes from fat rather than muscle.
Maya’s daily protein meal plan: Breakfast — 3 eggs (20g) + Greek yogurt (15g) = 35g. Lunch — chicken breast 150g (46g). Snack — cottage cheese 100g (11g). Dinner — lentil curry 200g (18g) + tuna 80g (23g) = 41g. Total: ~133g ✅
Robin — 60kg, Muscle Gain Goal, Moderately Active
Protein target: 150g per day (2.5g per kg body weight)
Robin’s high protein target of 2.5g per kg supports maximum muscle protein synthesis. For underweight individuals trying to gain muscle, higher protein intakes ensure that the calorie surplus goes toward muscle building rather than fat storage.
Robin’s daily protein meal plan: Breakfast — 4 eggs (28g) + milk 300ml (10g) = 38g. Post-workout — whey protein shake (25g). Lunch — chicken 200g (62g). Dinner — salmon 150g (37g). Total: ~162g ✅
Top Protein Foods — International Guide
| Food | Protein per 100g | Calories per 100g | Best For |
|---|---|---|---|
| Chicken breast | 31g | 165 kcal | Fat loss, muscle gain |
| Tuna (canned) | 29g | 116 kcal | Budget-friendly protein |
| Turkey breast | 29g | 135 kcal | Lean protein source |
| Eggs (whole) | 13g | 155 kcal | Complete protein, affordable |
| Greek yogurt | 10g | 59 kcal | Snacks, breakfast |
| Cottage cheese | 11g | 98 kcal | Before bed — slow digesting |
| Lentils (cooked) | 9g | 116 kcal | Vegans, budget meals |
| Tofu | 8g | 76 kcal | Vegans, plant-based |
| Peanut butter | 25g | 588 kcal | Bulking, snacks |
| Whey protein powder | 75-80g | 350-400 kcal | Convenient supplement |
Calculate Your Full Macro Targets
Get your complete protein, carbs and fat targets with our free Macro Calculator.
Macro Calculator →⭐ Recommended for hitting your protein target:
NOW Foods Sports Nutrition, Whey Protein Isolate — View on Amazon →Disclaimer: Protein recommendations are estimates based on scientific research and validated formulas. Individual needs vary. Always consult a registered dietitian for personalised nutrition advice, especially if you have kidney disease or other medical conditions.