Daily Protein Needs Calculator

For a sedentary person, 0.8g of protein per kg of body weight is sufficient. For regular exercisers, 1.4-1.8 g/kg is recommended, and for athletes with intense training, 2.0-2.2 g/kg of protein is suggested.

For healthy individuals, a daily protein intake of 2.2 g/kg is considered safe. However, those with kidney disease should avoid high protein intake. Meeting protein needs through a balanced diet is the healthiest approach.

Chicken breast, eggs, fish, yogurt, lentils, chickpeas, and tofu are high-quality protein sources. Consuming both animal and plant sources together increases amino acid diversity.