Protein Requirement Calculator Protein Requirement Calculator Metric (kg) Imperial (lbs) Weight (kg): Fitness Goal: Maintenance (General Health) Fat Loss Muscle Gain Activity Level: Sedentary (little or no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate exercise 3-5 days/week) Very active (hard exercise 6-7 days/week) Extremely active (very hard exercise & physical job) Calculate Protein Needs Your daily protein need is grams Show Protein Sources Food Examples (per 100g): Chicken Breast: ~31g protein Salmon: ~25g protein Eggs: ~13g protein Greek Yogurt: ~10g protein Lentils: ~9g protein Tofu: ~8g protein Mix these into your meals to meet your goal!