By CalculatorInn Team · Updated: 2026-03-22 · Free & accurate · Instant results
Determine your recommended daily protein intake based on your body weight, activity level, and whether you want to maintain, lose, or gain weight.
Interactive Protein Intake Calculator
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Protein (g) = Body Weight (kg) × Multiplier (0.8–1.8g/kg based on activity and goals)
The RDA minimum is 0.8g/kg for sedentary adults. Active people need 1.0-1.4g/kg. Those building muscle or losing fat benefit from 1.2-1.8g/kg. Research supports higher intakes for preserving muscle during weight loss.
For healthy individuals, up to 2g/kg is generally safe. Very high protein intake (3g+/kg) may stress kidneys in people with pre-existing kidney conditions. Spread intake across meals for optimal absorption.
Chicken breast (31g per 100g), eggs (6g each), Greek yogurt (15-20g per cup), lentils (18g per cup cooked), salmon (25g per 100g), tofu (17g per cup), whey protein (20-30g per scoop).
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