Daily Protein Calculator
Protein is the building block of muscle. Enter your weight and choose your goal to find out the ideal amount of protein your body needs each day, in grams.
Your Daily Protein Need
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g / day
Your Daily Protein Need
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kcal
Calories from protein
How much protein do you actually need?
Sports nutrition research suggests active individuals need between 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on their goal — whether preserving muscle during weight loss or building new muscle.
It's best to spread this amount across 3-4 meals throughout the day rather than one large serving, to improve absorption and the body's ability to use protein for muscle repair and growth.
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Good protein sources
- Chicken breast, lean red meat, and fish (about 20-25g protein per 100g).
- Eggs (about 6g protein per egg).
- Dairy: Greek yogurt, cottage cheese, and milk.
- Legumes: lentils, beans, and chickpeas — a great source for vegetarians.
- Protein powders (whey/casein) as a supplement to help close the daily gap.