Daily Protein Intake Calculator
Calculate your recommended daily protein intake based on weight, age, and activity level.
Covers sedentary to athletic needs.
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Daily Protein Recommendation
Daily protein needs vary based on body weight, activity level, and goals.
General guideline:
Daily Protein (g) = Body Weight × Activity Multiplier
Recommended protein intake (grams per kg of body weight per day):
| Activity Level | g per kg | g per lb |
|---|---|---|
| Sedentary adult | 0.8 g/kg | 0.36 g/lb |
| Lightly active | 1.0 g/kg | 0.45 g/lb |
| Moderate exercise | 1.2 g/kg | 0.55 g/lb |
| Active / regular exercise | 1.4 g/kg | 0.64 g/lb |
| Athlete / intense training | 1.6 g/kg | 0.73 g/lb |
| Bodybuilding / strength | 2.0 g/kg | 0.91 g/lb |
Protein-rich foods (per 100 g / 3.5 oz):
- Chicken breast: 31 g
- Salmon: 25 g
- Eggs (2 large): 12 g
- Greek yogurt: 10 g
- Tofu: 8 g
- Lentils (cooked): 9 g
- Almonds: 21 g
Special considerations:
- Older adults (65+) may benefit from 1.0-1.2 g/kg to prevent muscle loss
- Pregnant/nursing women: add 25 g/day above baseline
- Protein should be spread across meals (20-40 g per meal) for optimal absorption