Protein Needs Calculator

Free online protein needs calculator. Daily protein requirements. Track your health in your browser.

Weight

Activity Level

Goal

Meals per Day

Daily Protein (low)

91.0 g

(3.2 oz)

Daily Protein (high)

91.0 g

(3.2 oz)

Per Meal Breakdown (4 meals)

Meal 122.8 – 22.8 g

Meal 222.8 – 22.8 g

Meal 322.8 – 22.8 g

Meal 422.8 – 22.8 g

Food Equivalents

Chicken breast: 294–294g (294–294g/31g protein)

Eggs: 700–700g (700–700g/13g protein)

Greek yogurt: 910–910g (910–910g/10g protein)

Tofu: 1138–1138g (1138–1138g/8g protein)

Lentils: 1011–1011g (1011–1011g/9g protein)

Salmon: 455–455g (455–455g/20g protein)

Whey protein: 114–114g (114–114g/80g protein)

Almonds: 433–433g (433–433g/21g protein)