Protein Calculator
Calculate your daily protein needs based on your goals, activity level, and body composition
The Protein Calculator helps you determine your optimal daily protein intake based on your individual needs, fitness goals, and activity level. Protein is essential for muscle building, recovery, weight management, and overall health. Whether you're an athlete, trying to lose weight, or simply maintaining a healthy lifestyle, getting the right amount of protein is crucial for achieving your goals.
Personal Information
Your current age in years
For more accurate lean body mass calculation
Protein Requirements
Meal Distribution
Distribute protein evenly throughout the day for optimal absorption
Body Composition
High-Quality Protein Sources
Timing Recommendations
Goal-Specific Advice
Supplement Considerations
How to Use
1. Enter your basic information (age, weight, height)
2. Add body fat percentage if known (optional)
3. Select your activity level
4. Choose your primary goal
5. Select your training type
6. Click "Calculate" to get recommendations
7. Follow the meal distribution suggestions
8. Consider the timing recommendations
Protein Requirements by Goal
General Health:
0.8-1.0 g/kg body weight (RDA minimum)
Weight Loss:
1.2-1.6 g/kg to preserve muscle mass
Muscle Gain:
1.6-2.2 g/kg for muscle protein synthesis
Athletic Performance:
1.4-2.0 g/kg depending on sport type
Endurance Athletes:
1.2-1.4 g/kg for recovery and adaptation
Strength Athletes:
1.6-2.2 g/kg for muscle building
Complete vs. Incomplete Proteins
Complete Proteins (All Essential Amino Acids):
• Animal sources: meat, fish, eggs, dairy
• Plant sources: quinoa, soy, hemp seeds
• Higher biological value
Incomplete Proteins (Missing Some Amino Acids):
• Most plant sources: beans, nuts, grains
• Can be combined for complete profile
• Examples: rice + beans, hummus + pita
Protein Quality Factors:
• Amino acid profile
• Digestibility
• Bioavailability
• Leucine content (muscle building)
Protein Timing
Post-Workout (0-2 hours):
20-40g high-quality protein for muscle recovery
Before Bed:
20-30g casein or slow-digesting protein
Morning:
20-30g to break overnight fast
Throughout Day:
Distribute evenly across 3-4 meals
Optimal Per Meal:
20-40g per meal for maximum utilization
High-Protein Food Sources
Animal Sources (per 100g):
• Chicken breast: 31g
• Lean beef: 26g
• Salmon: 25g
• Eggs: 13g
• Greek yogurt: 10g
Plant Sources (per 100g):
• Lentils: 9g
• Quinoa: 4.4g
• Almonds: 21g
• Tofu: 8g
• Hemp seeds: 31g
Supplements:
• Whey protein: 80-90g per 100g
• Casein protein: 80g per 100g
• Plant protein blends: 70-80g per 100g
Frequently Asked Questions
Can I eat too much protein?
Generally safe for healthy individuals, but excessive amounts (>3g/kg) may stress kidneys and aren't beneficial.
Do I need protein supplements?
Not necessary if you meet needs through whole foods, but supplements can be convenient for athletes or busy lifestyles.
How much protein can I absorb per meal?
Your body can utilize 20-40g effectively per meal, but this varies by individual and meal composition.