🥩 Daily Protein Calculator

Calculate exactly how many grams of protein you need each day based on your body weight, activity level and goal.

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How to reach your protein goal

How much protein do I need per day?

Protein requirements vary significantly based on your goals, activity level and body composition. Here are the key evidence-based guidelines from major sports nutrition organisations:

Sedentary adults: 0.8g per kg of body weight (minimum RDA)
Active adults and regular exercisers: 1.2–1.6g/kg
Building muscle: 1.6–2.2g/kg (International Society of Sports Nutrition)
Losing fat while preserving muscle: 1.8–2.4g/kg
Elite athletes: up to 2.2–3.1g/kg during intense training periods

High protein foods — quick reference

Food	Protein per 100g	Typical serving
🍗 Chicken breast (cooked)	31g	150g = 47g
🐟 Tuna (in water, drained)	29g	1 can (80g) = 23g
🐟 Salmon	25g	150g = 38g
🥩 Beef (sirloin)	26g	200g = 52g
🥚 Whole egg	13g	2 eggs = 16g
🥛 Greek yoghurt (0% fat)	10g	200g = 20g
🥛 Cottage cheese	12g	200g = 24g
🫘 Lentils (cooked)	9g	200g = 18g
🌿 Tofu (firm)	15g	150g = 23g
🌿 Tempeh	19g	150g = 29g
💪 Whey protein powder	75–90g	30g scoop = 22–27g

Frequently asked questions

How much protein do I need to build muscle?

Research shows 1.6–2.2g per kg of body weight per day is optimal for muscle growth. Going higher (up to 3g/kg) does not cause harm in healthy individuals but provides no additional muscle-building benefit.

How much protein can the body absorb per meal?

The body can absorb all the protein you consume, but muscle protein synthesis is optimised at doses of 20–40g per meal. Distributing protein across 4–5 meals is more efficient than consuming it all at once.

Is high protein bad for the kidneys?

In healthy individuals, high protein intake does not damage the kidneys. People with pre-existing kidney disease should limit protein — always consult your doctor if you have any health conditions.

Are plant proteins as good as animal proteins?

Animal proteins are complete (all essential amino acids). Plant proteins can be incomplete but combining them (legumes + grains) provides a complete amino acid profile. Soy, quinoa and hemp are the most complete plant proteins.

Do I need protein supplements?

No. Whole foods can meet any protein target. Protein supplements (whey, casein, plant-based) are convenient but not essential. They can be useful if you struggle to hit your target through food alone.