Protein Intake Calculator
Protein Goal Calculator
Recommended Daily Protein Intake
Sedentary Adult:0.8 g/kg
Active Adult:1.6 g/kg
Athlete/Bodybuilder:2 g/kg
Older Adult:1.2 g/kg
Recommendations based on:
- Sedentary adults: Basic minimum protein intake
- Active adults: Regular exercise 3-5 times a week
- Athletes/Bodybuilders: Intense training or muscle building
- Older adults: Over 65 years with higher protein needs
Food Sources to Meet Your Protein Goal
| Food Source | Protein (g) per oz | Amount (oz) Needed for Goal |
|---|---|---|
| Chicken Breast | 8.8g | 17.1 oz |
| Turkey Breast | 8.2g | 18.2 oz |
| Lean Beef | 7.4g | 20.4 oz |
| Eggs | 3.4g | 44.1 oz |
| Tuna | 7.1g | 21.2 oz |
| Salmon | 6.2g | 24.1 oz |
| Shrimp | 6.8g | 22.0 oz |
| Tofu | 2.3g | 66.1 oz |
| Greek Yogurt | 2.8g | 52.9 oz |
| Cottage Cheese | 3.4g | 44.1 oz |
Note: The 'Amount Needed' column shows how much of each food you would need to consume to meet your protein goal.