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Calculate your recommended daily protein intake based on weight and activity level.
This calculator provides estimates only and is not medical advice. Results can vary based on individual health, lifestyle, medication, cycle regularity, and other factors. Consult a qualified healthcare professional for medical guidance.
Sedentary: 0.8-1g/kg. Moderate: 1.2-1.6g/kg. Active: 1.6-2.2g/kg of body weight.
Result: Protein: 90-120g per day
Minimum 0.8g/kg per day. Active individuals need 1.2-2.2g/kg depending on exercise intensity.
Excess protein (3g+/kg) may stress kidneys in sensitive individuals. Stick to recommended ranges.
Lean meats, poultry, fish, eggs, dairy products, legumes, tofu, and quinoa are excellent protein sources. Animal proteins are complete (contain all essential amino acids), while plant proteins can be combined for completeness.
Distribute protein evenly across 3-4 meals per day, consuming 20-40g per meal. Consuming protein within 2 hours after exercise helps maximize muscle protein synthesis and recovery.
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