Protein Intake Calculator
Enter your weight and activity level to get your recommended daily protein range.
Protein Recommendations by Goal
| Goal / Activity | Protein Target |
|---|---|
| Sedentary adults | 0.8–1.0 g/kg |
| Active / recreational exercisers | 1.2–1.6 g/kg |
| Endurance athletes | 1.6–2.0 g/kg |
| Strength training / muscle gain | 1.8–2.4 g/kg |
Protein-Rich Foods (per 100g)
| Food | Protein |
|---|---|
| Chicken breast (cooked) | 31 g |
| Tuna (canned) | 29 g |
| Greek yogurt | 10 g |
| Eggs (2 large) | 13 g |
| Lentils (cooked) | 9 g |