Protein Intake Calculator
Your daily protein target from body weight and goal — with what that looks like in actual food.
0 gprotein per day
0 gper meal (4 meals)
0kcal from protein
Protein content of common foods
| Food | Protein | Food | Protein |
|---|---|---|---|
| Chicken breast (100 g) | 31 g | Greek yogurt (170 g) | 17 g |
| Eggs (2 large) | 12 g | Lentils, cooked (1 cup) | 18 g |
| Salmon (100 g) | 25 g | Tofu, firm (100 g) | 14 g |
| Whey scoop (30 g) | 24 g | Peanut butter (2 tbsp) | 8 g |
Frequently asked questions
Is 0.8 g/kg not enough?
0.8 g/kg is the RDA — the minimum to avoid deficiency in sedentary adults, not an optimum. Anyone training, dieting or over 60 benefits from more; research on lifters converges around 1.6–2.2 g/kg.
Should I use current or target body weight?
If you're significantly overweight, calculate from your goal weight (or lean mass) rather than total weight — otherwise the number overshoots. At normal body compositions, current weight is fine.
Is high protein bad for kidneys?
Not in healthy people — intakes up to ~2.2 g/kg show no harm in studies of healthy adults. Anyone with kidney disease should follow their doctor's limits instead of a calculator.
Last updated: 2026-07-13