Protein Intake Calculator
Estimate your optimal daily protein requirements in grams based on your body weight, activity level, and fitness goals.
Plan daily protein grams and meal distribution for fat loss, maintenance, or muscle gain. Use the food table as a practical serving guide.
Protein & Macro Summary
High Protein Reference Foods
| Food Item | Serving Size | Protein Content |
|---|---|---|
| Chicken Breast (Grilled) | 100g (3.5 oz) | 31g |
| Atlantic Salmon | 100g (3.5 oz) | 25g |
| Whey Protein Powder | 1 scoop (30g) | 24g |
| Greek Yogurt (Non-fat) | 150g (5.3 oz) | 15g |
| Whole Large Eggs | 2 eggs | 12g |
| Firm Tofu | 100g (3.5 oz) | 8g |
Frequently Asked Questions
Why is protein intake higher for fat loss?
When in a caloric deficit, your body is prone to breaking down muscle tissue for energy. Eating higher protein preserves lean mass and keeps you fuller longer.
Can I consume too much protein?
For healthy individuals, higher protein diets (up to 2.8g/kg) are safe. Excess protein is processed by the kidneys and excreted or used as energy, though it is ideal to balance protein with healthy fats and complex carbs.
How should I distribute my protein intake?
It is best to distribute protein evenly across 3 to 5 meals per day (approx. 20-40g per meal) to maximize muscle protein synthesis.