Protein Calculator

Calculate Your Protein Needs

Unit System

Gender

Age

Weight (kg)

Height (cm)

Body Fat Percentage

Activity Level

Moderate exercise 3-5 times/week

Fitness Goal

Moderate protein needs to maintain current body composition

Your Protein Needs

Minimum

Lower range

Optimal

Target intake

Maximum

Upper range

Daily Protein Range

Meal Distribution

Recommended meals per day: 4

Protein per meal: 0g

Protein Sources

Chicken Breast

Protein: 31g

Serving: 100g

Category: Lean Meat

Calories: 165

Eggs

Protein: 13g

Serving: 2 large eggs

Category: Eggs & Dairy

Calories: 155

Greek Yogurt

Protein: 17g

Serving: 170g

Category: Eggs & Dairy

Calories: 100

Salmon

Protein: 25g

Serving: 100g

Category: Fish

Calories: 208

Lentils

Protein: 18g

Serving: 200g (cooked)

Category: Plant-Based

Calories: 230

Whey Protein

Protein: 24g

Serving: 30g scoop

Category: Supplements

Calories: 120

Recommendations for Maintenance

Moderate protein needs to maintain current body composition

Balance protein across meals
Mix animal and plant proteins
Regular exercise routine
Focus on whole foods
Monitor portion sizes