Can I eat too much protein?

For healthy individuals, high protein intake is generally safe. However, those with kidney disease should consult a doctor before increasing protein significantly.

What are good high-protein foods?

Chicken breast, eggs, Greek yoghurt, cottage cheese, tuna, salmon, tofu, legumes, and protein powder are all excellent high-protein sources.

Does protein intake change with age?

Yes. Older adults (50+) are recommended to eat more protein — around 1.2–1.6 g/kg — to preserve muscle mass and prevent sarcopenia.

Protein Calculator — Daily Protein Intake

The Protein Calculator tells you exactly how much protein you should eat each day based on your body weight, activity level, and fitness goal. Protein is essential for muscle repair, immune function, and satiety. Whether you are trying to build muscle, lose fat, or simply maintain health, hitting the right protein target makes a significant difference.

Body Weight(kg)

Activity Level & Goal

Frequently Asked Questions

Research supports 1.6–2.2 g of protein per kg of body weight per day for muscle hypertrophy. Higher amounts (up to 3.1 g/kg) may benefit elite athletes.

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