scienceEvidence-Based
Protein Intake Calculator
How much protein do you really need? Calculate your individual daily requirement based on your weight, training goal, and activity level — backed by current sports science.
kg
30 kg200 kg
Your Daily Protein Needs
Optimal Daily Intake
143g
Recommended Range
120 – 165g
Per kg Body Weight
1.9g/kg
restaurantSuggested Meal Distribution
Breakfast
36g
Lunch
43g
Post-Workout / Snack
29g
Dinner
36g
egg_altHigh-Protein Food Examples
Chicken Breast (150 g)46 g
Greek Yogurt (250 g)30 g
Eggs (3 large)21 g
Whey Shake (30 g powder)24 g
Lentils, cooked (200 g)18 g
Salmon (150 g)34 g
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Why Protein Matters
Protein provides the amino acids your body needs to build and repair muscle tissue, produce enzymes, and support immune function. A higher protein intake boosts satiety and preserves lean mass during fat loss.
Timing Tips
- check_circleSpread intake across 3-4 meals (20-40 g each).
- check_circleTotal daily intake matters more than exact timing.
- check_circleA protein-rich meal within 2 h post-workout aids recovery.
Scientific Basis
Our multipliers are based on peer-reviewed research: 1.6-2.2 g/kg for muscle building (Morton et al., 2018) and up to 2.4 g/kg during caloric deficits to protect lean mass (Helms et al., 2014).