Protein Intake Calculator
Find your optimal daily protein intake based on your body weight, goals, and activity level.
Daily Protein Target
80g
Recommended range: 64g – 95g
1.01g per kg body weight
Minimum
64g
Target
80g
Maximum
95g
How to Hit 80g — Food Sources
| Food | Protein | Servings for 80g |
|---|---|---|
| Chicken Breast (3.5 oz) | 31g | 2.6 |
| Canned Tuna (3 oz) | 22g | 3.6 |
| Eggs (2 large) | 12g | 6.7 |
| Greek Yogurt (1 cup) | 17g | 4.7 |
| Cottage Cheese (1 cup) | 25g | 3.2 |
| Whey Protein (1 scoop) | 25g | 3.2 |
| Salmon (3.5 oz) | 25g | 3.2 |
| Lentils (1 cup cooked) | 18g | 4.4 |
| Black Beans (1 cup) | 15g | 5.3 |
| Tofu (3.5 oz) | 8g | 10.0 |