Protein Intake Calculator
Calculate your daily protein needs by body weight and activity level. Free protein calculator for fitness professionals and health-conscious clients.
Results
Food sources to hit 120g
⚠️ Protein needs vary with age, health status, and training intensity. Consult a registered dietitian or sports nutritionist for personalised advice.
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Track client nutrition, fitness goals, and health records in Tregovia
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Frequently asked questions
How much protein do I need per day?
Protein needs range from 0.8g/kg (sedentary) to 2.4g/kg (weight loss or intense training). Most active adults need 1.4–2.0g per kg of body weight per day.
What are the best protein sources?
Animal: chicken breast (31g/100g), tuna (25g/100g), eggs (13g/100g), Greek yogurt (10g/100g). Plant: lentils (9g/100g), tempeh (19g/100g), edamame (11g/100g).
Can I eat too much protein?
For healthy adults, high protein intake (up to 3g/kg) is generally safe. Excess protein is converted to energy or excreted. Those with kidney disease should consult a doctor before increasing protein.
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