Calculate Your Protein Needs
Protein Requirements Guide
Sedentary Adults
0.8g per kg body weight - minimum for basic health
Active Individuals
1.0-1.2g per kg - for regular exercisers
Muscle Building
1.4-1.6g per kg - for muscle growth and strength
Athletes
1.6-2.2g per kg - for high-performance training
Good Protein Sources
- • Lean meats, poultry, fish
- • Eggs and dairy products
- • Legumes and beans
- • Nuts and seeds
- • Protein supplements (if needed)