Daily protein target
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Calculate how much protein you need daily based on your weight, age, gender, and activity level. Protein requirements differ significantly depending on your goals and lifestyle.
| Group | Age | Sedentary | Moderate | Active / Athletic |
|---|---|---|---|---|
| Boys | 4–8 | 19g | 25g | 30g |
| Girls | 4–8 | 19g | 24g | 28g |
| Boys | 9–13 | 34g | 45g | 55g |
| Girls | 9–13 | 34g | 42g | 50g |
| Teen boys | 14–18 | 52g | 70g | 90g |
| Teen girls | 14–18 | 46g | 60g | 78g |
| Men | 19–50 | 56g | 100–140g | 140–200g |
| Women | 19–50 | 46g | 80–110g | 110–160g |
| Men | 51+ | 60g | 110–150g | 140–190g |
| Women | 51+ | 50g | 85–120g | 110–150g |
| Pregnant women | Any | 71g min | 100–120g | 120–150g |
| Food | Type | Protein per 100g |
|---|---|---|
| Chicken breast (cooked) | Animal | 31g |
| Tuna (canned) | Animal | 30g |
| Turkey breast | Animal | 29g |
| Salmon (cooked) | Animal | 25g |
| Eggs (whole) | Animal | 13g (6g per egg) |
| Greek yoghurt | Animal | 10g |
| Lentils (cooked) | Plant | 9g |
| Chickpeas (cooked) | Plant | 9g |
| Tofu (firm) | Plant | 8g |
| Edamame | Plant | 11g |
| Almonds | Plant | 21g |
| Pumpkin seeds | Plant | 19g |