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Protein Calculator
Daily Protein Calculator
Find how much protein you need daily for your body weight and fitness goals
kg
lbs
Body Weight (kg)
Activity Level
Sedentary
— No exercise, desk job
Lightly Active
— Light exercise 1-3x/week
Moderately Active
— Moderate exercise 3-5x/week
Very Active
— Hard training 6-7x/week
Athlete
— Professional/elite training
Goal
⚖️ Maintain
🎯 Fat Loss
💪 Muscle Gain
🏋️ Strength
Calculate Protein Needs
🏆 Best High-Protein Foods
Chicken Breast
31g protein / 100g
Tuna
23.3g protein / 100g
Eggs
12.6g protein / 100g
Greek Yogurt
10.2g protein / 100g
Lentils
9g protein / 100g
Browse all high-protein foods →
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