Protein Intake Calculator

How much protein do you actually need? It depends on your goal, activity level, and body weight. Get your personalized target.

Weight (kg)

Goal

Activity Level

Meals per Day

Daily Protein Target

— grams/day

Per kg bodyweight

—

Calories from protein

—

Chicken breast31g per 100g

Eggs6g per egg

Greek yogurt10g per 100g

Lentils (dal)9g per 100g cooked

Paneer18g per 100g

Whey protein24g per scoop

Research supports 1.6-2.2g/kg for muscle gain, and even higher during a calorie deficit to preserve muscle.