Daily Protein Intake Calculator

Find your optimal protein requirements based on your body and goals

Male
Female
Fat Loss
Maintenance
Muscle Gain

Your Daily Protein Recommendation

126 g
112 g
Minimum
126 g
Optimal
140 g
Maximum

Calculation Details

Calculation Method:
Body Weight Method
Protein per Body Weight:
1.8 g/kg of body weight
Daily Intake Range:
112 – 140 g
Percentage of Daily Calories:
~25% (based on 2000 cal diet)

Protein Food Examples

Here are some common foods to help you reach your protein target:

Chicken Breast (100g) 31g
Greek Yogurt (200g) 20g
Eggs (2 large) 12g
Salmon (100g) 25g
Tofu (100g) 8g
Whey Protein (1 scoop) 24g

Protein Intake Tips

  • Distribute protein intake evenly throughout the day (20-30g per meal).
  • Consume protein within 30 minutes after workout for optimal recovery.
  • Include a variety of protein sources for a complete amino acid profile.
  • Consider digestibility and quality of protein sources.
  • Stay hydrated when increasing protein intake.

This calculator provides estimates based on general recommendations. Individual needs may vary based on specific health conditions, training regimens, and other factors. Consult with a healthcare professional or registered dietitian for personalized advice.