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Health & Fitness

Protein Calculator

Calculate your daily protein needs based on body weight, fitness goals, and activity level.

Your Information

3

Daily Protein

77g

1.1g per kg of body weight

Recommended Range

70g - 84g

per meal

~26g

Meal Distribution

Breakfast
19g
Lunch
27g
Dinner
31g

Food Equivalents

Chicken Breast

248g

Eggs

13 eggs

Greek Yogurt

770g

Salmon

308g

Protein Tips

  • 1Spread protein intake evenly across meals
  • 2Consume protein within 2 hours after exercise
  • 3Combine plant proteins for complete amino acids
  • 4Prioritize whole food sources over supplements
  • 5Adjust intake based on progress and goals

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