Protein Intake Calculator
Find your daily protein target based on body weight and fitness goals.
20%
Daily Protein Target
Recommended Range
90–120g
(1.2–1.6g per kg body weight)
Lean Mass Approach96–132g
Midpoint Target105g
Protein Calories420 kcal
Lean Body Mass60.0 kg
To hit 105g, combine:
Chicken Breast (100g)31g protein
Eggs (1 large)6g protein
Greek Yogurt (200g)17g protein
Paneer (100g)18g protein
Dal / Lentils (100g cooked)9g protein
Whey Protein (1 scoop 30g)24g protein
Tofu (100g)8g protein
Milk (250ml)8g protein