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Protein Intake Calculator
How many grams of protein you need depends on your weight and goal. This calculator finds your range based on WHO and sports nutrition guidelines and divides it by meals.
How it is calculated
The baseline for an adult is 0.8 g of protein per 1 kg of body weight per day (WHO, FAO/WHO/UNU, 2007: 0.83 g/kg). For weight loss, guidelines often suggest 1.2–1.6 g/kg to help preserve muscle. For regular workouts, the International Society of Sports Nutrition (ISSN, 2017) recommends 1.4–2.0 g/kg, and for muscle gain, 1.6–2.2 g/kg (meta-analysis by Morton et al., 2018).
Frequently Asked Questions
How much protein is in everyday foods?
Roughly: 100 g chicken breast has 23–31 g, 1 egg has 6 g, 100 g cottage cheese has 16–18 g, and 100 g cooked lentils has 9 g. For exact values, check YaYo food calorie pages.
Can I eat all my protein in one meal?
You can, but spreading it out is better: 20–40 g of protein across 3–4 meals supports your muscles better than one large serving in the evening.
Is too much protein harmful?
For healthy individuals, studies show no harm at 1.6–2.2 g per 1 kg of body weight. If you have kidney issues, consult your doctor first.
If you have kidney disease or other chronic conditions, consult your doctor for your protein target.
YaYo will track this target every day
Snap a photo of your food — YaYo will automatically calculate calories and macros, showing how much you have left for today.