Protein Intake Calculator

Calculate your recommended daily protein intake based on your weight, activity level and fitness goals. See food equivalents and per-meal targets

Protein Intake Calculator

Body Weight (kg)

Goal

Calculate based on lean mass (optional)

Daily Protein Target

143g

1.9g per kg of body weight

Per Meal (4 meals/day)

36g

Body Weight

75.0

What 143g Protein Looks Like

chicken breast(100g)

~5 servings

salmon(100g)

~6 servings

egg(1 large)

~24 servings

greek yogurt(100g)

~14 servings

💡 Tips

• Spread protein evenly across meals for optimal muscle protein synthesis
• Combine with resistance training for maximum muscle gain
• Whole foods are preferable to supplements when possible
• Individual needs may vary; adjust based on results

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