🥩 Free Tool
Protein Intake Calculator
Find your optimal daily protein target based on your body weight, activity level, age, and fitness goals.
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grams of protein per day
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Minimum
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(g/day)
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Target
(g/day)
(g/day)
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Upper end
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(g/day)
Spread your intake across 3–4 meals, aiming for —g per meal.
How much protein do you actually need?
The official RDA for protein is 0.8 g per kg of body weight — but this represents the minimum to prevent deficiency in a sedentary adult, not an optimal intake. For anyone who exercises, wants to lose weight, or is over 50, the research consistently points to higher intakes.
Protein targets by goal
| Goal | Recommended intake | Why |
|---|---|---|
| General health | 1.0–1.2 g/kg | Maintains muscle, supports immunity |
| Fat loss | 1.8–2.4 g/kg | Preserves lean mass during calorie deficit |
| Muscle building | 1.6–2.2 g/kg | Maximises muscle protein synthesis |
| Endurance sports | 1.4–1.7 g/kg | Supports recovery and adaptation |
| Adults 50+ | 1.2–1.6 g/kg | Counters age-related muscle loss |
Best protein sources
- Chicken breast: ~31g per 100g
- Canned tuna: ~25g per 100g
- Salmon: ~25g per 100g
- Eggs: ~6g per egg
- Greek yogurt: ~10g per 100g
- Cottage cheese: ~11g per 100g
- Lentils (cooked): ~9g per 100g
- Tempeh: ~19g per 100g
- Tofu (firm): ~8–12g per 100g
Is high protein safe?
For healthy adults, intakes up to 2.5–3.0 g/kg are well-tolerated and safe according to multiple studies. The concern about protein "damaging kidneys" applies to people with pre-existing kidney disease, not healthy individuals. Extra protein is simply converted to energy or excreted.
Not medical advice. Protein recommendations vary based on individual health status. People with kidney disease or other medical conditions should follow their healthcare provider's guidance regarding protein intake.