Calculate your daily protein requirements based on body weight, activity level, and goals. Includes NHMRC and sports nutrition recommendations.
| Metric | Value |
|---|
| Food | Protein per 100g |
|---|---|
| Chicken breast (cooked) | 31g |
| Canned tuna (in water) | 26g |
| Greek yoghurt | 10g |
| Eggs (2 large) | 13g |
| Lentils (cooked) | 9g |
| Beef (lean, cooked) | 28g |
| Cottage cheese | 11g |
| Edamame | 11g |
The NHMRC Recommended Dietary Intake (RDI) for protein is 0.75g/kg/day for adults. Sports Dietitians Australia recommends higher intakes for athletes.