Protein Intake Calculator

Protein supports muscle repair, recovery and overall health. Find a daily target based on your weight and goal.

Gender

Weight

Fitness Goal

Daily Protein Target

82 g

(1.2 g per kg body weight)

Good Protein Sources

Lean meats, poultry, fish, eggs and dairy provide complete proteins with all essential amino acids. Dals, pulses, beans, nuts, soy and quinoa are strong plant-based sources — combine a variety of them through the day to meet your target.

For reference purposes only. This calculator provides a general estimate based on standard formulas and is not a medical diagnosis. It does not account for every individual factor (medical conditions, medications, pregnancy, body composition, etc.). Please consult a qualified doctor, dietitian or coach before making any health, nutrition or fitness decisions.

These estimates are general adult guidance, not a diagnosis or a nutrition plan for a growing child. Discuss individual needs with a qualified clinician or dietitian.