Protein Calculator

Recommended daily protein intake based on your activity level and goals

Weight

Activity Level

Goal

Daily Protein

grams per day

Weight

70.0 kg

Activity

Moderate

Per kg

1.2 g/kg

Per lb

0.5 g/lb

Protein Sources

Amounts needed to reach 84g of protein

SourceAmountServings

Chicken Breast (cooked)100g (31g)2.7

Cottage Cheese1 cup (200g) (28g)3.0

Tuna (canned)100g (26g)3.2

Whey Protein Powder1 scoop (30g) (24g)3.5

Greek Yogurt (plain)1 cup (200g) (20g)4.2

Lentils (cooked)1 cup (200g) (18g)4.7

Eggs2 large (100g) (13g)6.5

Tofu (firm)100g (8g)10.5