Protein Calculator
Understanding Your Protein Needs
How Much Protein Do You Need?
Your protein needs depend on several factors including your weight, activity level, and fitness goals. The general recommendations are:
- Sedentary adults: 0.8g per kg of body weight
- Recreational athletes: 1.1-1.4g per kg of body weight
- Competitive athletes: 1.2-1.8g per kg of body weight
- Weight loss goals: 1.6-2.2g per kg of body weight
Best Sources of Protein
Include these high-quality protein sources in your diet:
- Lean meats (chicken, turkey, lean beef)
- Fish and seafood
- Eggs
- Dairy products (Greek yogurt, cottage cheese)
- Legumes and beans
- Nuts and seeds