Protein Calculator

The minimum recommended dietary allowance (RDA) is 0.8g per kg of body weight for sedentary adults. Active individuals need 1.2–1.6g/kg, and those building muscle need up to 2.2g/kg. A 70 kg moderately active person needs roughly 112g of protein daily.

Top protein sources in Nigeria include: dried/cooked beans and cowpeas (7–9g per 100g cooked), eggs (6g each), grilled fish like tilapia or mackerel (20–25g per 100g), chicken breast (31g per 100g cooked), beef (26g per 100g), groundnuts (26g per 100g), and soy products including soybean milk.

Yes. Beans, lentils, soybeans, and groundnuts provide substantial protein. Combine different plant proteins throughout the day — for example, beans and rice — to ensure all essential amino acids are covered. A 200g serving of cooked beans provides roughly 15–18g of protein.

For healthy adults without kidney disease, high protein intake (up to 2.5g/kg/day) is generally safe. However, consistently very high intakes may strain the kidneys in people with pre-existing kidney conditions. If you have kidney disease, consult your doctor before increasing protein.

Yes. Protein is the most satiating macronutrient — it reduces hunger and cravings. It also requires more energy to digest (thermic effect) and helps preserve lean muscle mass during a calorie deficit, so you lose fat rather than muscle.