Daily Protein Intake Calculator

Why Protein Matters

Protein builds and repairs every tissue in your body, supports immune function, and is the most satiating macronutrient — meaning it keeps you full longer than carbs or fat.

Higher protein intakes consistently outperform standard intakes for body composition, satiety, and muscle preservation during dieting.

Protein for Weight Loss

When you eat in a calorie deficit, your body can break down muscle for energy. Adequate protein (1.8-2.2 g/kg) plus resistance training prevents muscle loss and keeps metabolism humming.

Protein for Muscle Gain

Muscle building requires both a slight calorie surplus and 1.6-2.2 g/kg of protein. More than ~2.2 g/kg offers no additional muscle benefit for most lifters.

Best High-Protein Foods

• •Greek yogurt — 17 g per cup.
• •Chicken breast — 31 g per 100 g.
• •Eggs — 6 g each.
• •Cottage cheese — 25 g per cup.
• •Lentils — 18 g per cup cooked.
• •Whey or pea protein — 20-25 g per scoop.