Macros & Diet

Protein Intake Calculator

Find your optimal daily protein intake based on your weight and activity level. Includes food equivalents to help you hit your target.

⚖️ Body Weight
🎯 Activity / Goal
🪑
Sedentary
Little to no exercise
0.8–1 g/kg
🚶
Active
Regular exercise
1.2–1.6 g/kg
🏃
Athlete
High-intensity training
1.6–2.2 g/kg
📉
Cutting
Fat loss, preserve muscle
1.8–2.4 g/kg
💪
Bulking
Build muscle mass
1.6–2.2 g/kg
Daily Protein Target · Active
90–120g
1.2–1.6 g per kg bodyweight
Recommended: ~105g/day
📊 Protein at Every Activity Level
🪑Sedentary
60–75g
🚶Active
90–120g
🏃Athlete
120–165g
📉Cutting
135–180g
💪Bulking
120–165g
🍗 Food Equivalents to Reach 105g Protein
Chicken breast (100g)
× 431g each
Egg (large)
× 186g each
Greek yogurt (170g)
× 717g each
Tuna (85g, canned)
× 522g each
Whey protein scoop
× 525g each
Cottage cheese (113g)
× 814g each
🥗 Full Macro Plan 🔥 Calories