The calculator estimates your daily protein range based on body weight, activity level and goal. Once set, distribute it across meals using the 100 g reference sources below.
Read the result as a reference range; personalize with professional support if needed.
Result
These values are a guide only. Consult a doctor or dietitian when needed.
Highly bioavailable sources commonly used for muscle building and recovery.
| Food | Reference | Protein |
|---|---|---|
| Egg | 100 g | 12 g |
| Chicken breast, cooked | 100 g | 32 g |
| Beef, lean, cooked | 100 g | 25 g |
| Salmon, cooked | 100 g | 26 g |
| Tuna, in water, drained | 100 g | 25 g |
| Strained yogurt | 100 g | 10 g |
Supports the flexible side of your daily plan with fiber, minerals and variety.
| Food | Reference | Protein |
|---|---|---|
| Lentils, boiled | 100 g | 9 g |
| Chickpeas, boiled | 100 g | 9 g |
| Tofu, firm | 100 g | 17 g |
| Oatmeal | 100 g | 13 g |
| Almonds | 100 g | 21 g |
| Quinoa, cooked | 100 g | 4 g |
Knowing the right amount matters as much as fitting it into daily life. Sustaining your protein plan with real meals is more effective than supplements alone. Table values are rounded per 100 g for practical comparison.
Protein in every bite, muscle-friendly in every slice.
