Protein Calculator
Calculate your daily protein requirement based on body weight and goal. Includes food sources, meal timing, and lean body mass options.
Quick Calculator Get a fast estimate
kg
yrs
Daily Protein Target
105 g/day
Range
90 – 120 g/day
Per kg bodyweight
1.2–1.6 g/kg
Per meal (4 meals)
26 g per meal
Goal
General active
Calories from protein
420 kcal/day
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How Much Protein Do You Need?
Protein requirements are expressed as grams per kilogram of body weight. The range depends on your activity level and goal:
- Sedentary: 0.8–1.0 g/kg
- Active / maintenance: 1.2–1.6 g/kg
- Muscle building: 1.8–2.2 g/kg
- Weight loss: 1.8–2.4 g/kg (to preserve muscle)
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Extended Calculator More options, charts, and scenario comparison
kg
Daily Protein — Maintenance
105 g/day
Range
90–120g
Per kg
1.2–1.6 g/kg
Per 4 meals
26g each
High-Protein Food Sources
| Food | Protein | Calories | % of Target |
|---|---|---|---|
| Chicken breast (100g cooked) | 31g | 165 | 30% |
| Eggs (1 large) | 6g | 78 | 6% |
| Canned tuna (100g) | 26g | 116 | 25% |
| Greek yoghurt (100g) | 10g | 73 | 10% |
| Lentils, cooked (100g) | 9g | 116 | 9% |
| Beef mince 15% fat (100g) | 22g | 250 | 21% |
| Milk (250ml) | 8g | 122 | 8% |
| Whey protein scoop (30g) | 24g | 120 | 23% |
| Cottage cheese (100g) | 11g | 98 | 10% |
| Soya mince (100g dry) | 52g | 336 | 50% |
Protein Content of Common SA Foods
| Food | Protein per 100g |
|---|---|
| Chicken breast (cooked) | 31g |
| Beef mince (cooked) | 22g |
| Canned tuna | 26g |
| Eggs (per egg) | 6g |
| Greek yoghurt | 10g |
| Lentils (cooked) | 9g |
| Soya mince (dry) | 52g |
Need full precision?
Professional Calculator Complete parameters, sensitivity analysis, and detailed breakdown
Protein Planning
kg
yrs
Daily Protein Requirement
150g / day
Range
135–165g
Per meal (4 meals)
38g
Protein calories
600 kcal
Meal Timing Plan
| Meal | Protein Target | Example Sources |
|---|---|---|
| Breakfast | 38g | Eggs, Greek yoghurt, milk |
| Mid-Morning | 38g | Chicken, tuna, beef, legumes |
| Lunch | 38g | Chicken, tuna, beef, legumes |
| Afternoon Snack | 38g | Casein protein, cottage cheese |
Research suggests 20–40g protein per meal maximises muscle protein synthesis. Spreading protein evenly is more effective than concentrating it in one meal.
Frequently Asked Questions
For muscle building, aim for 1.8–2.2 g/kg body weight. A 75 kg person needs 135–165 g protein daily. Spread across 4–5 meals for optimal muscle protein synthesis.
For most people, total body weight is a convenient approximation. For those with higher body fat percentages, using lean body mass (weight minus fat) provides a more accurate protein target, as fat tissue requires minimal protein.