Calculate your personalized protein intake based on your weight, activity level, and fitness goals. This tool uses evidence-based guidelines to help you optimize your nutrition.
Daily Protein Calculator
Protein Calculator
kg
years
Your Daily Protein Target
0
grams per day
Recommended Range
Minimum
0
g/day
—
Maximum
0
g/day
About Your Protein Needs
Per Meal Target:
High-Protein Food Examples
Animal Sources (per 100g):
- Chicken breast: ~31g protein
- Salmon: ~25g protein
- Greek yogurt: ~10g protein
- Eggs (2 large): ~13g protein
Plant Sources (per 100g):
- Lentils (cooked): ~9g protein
- Tofu: ~8g protein
- Quinoa (cooked): ~4g protein
- Almonds: ~21g protein
Like Duolingo but for Weight Loss
Fito is a food and calories tracking app, like Duolingo but for weight loss. And it has a cute little bear that accompanies you on your diet in the home screen widgets, giving your long-term health journey a boost of motivation.
