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Protein Intake Calculator
Daily protein target by weight, activity level, and goal — lose fat, maintain, or build muscle
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Daily Protein Target
108
grams / day
Range: 93–123g
Per meal (÷ 4)
27g
Per kg bodyweight
1.4g
Protein-Rich Foods
Chicken breast (4 oz)35g
Greek yogurt (1 cup)17g
Eggs (1 large)6g
Whey protein (1 scoop)25g
Canned tuna (3 oz)20g
Cottage cheese (½ cup)14g
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