Protein Calculator

Calculate your daily protein needs for muscle building and fitness goals with personalized recommendations

Calculate Your Daily Protein Needs

Protein Calculation Form

Enter your current body weight
Gender
Enter your age in years
Select your typical weekly activity level
Choose your primary fitness goal
This helps determine protein quality recommendations

Your Protein Requirements

Daily Protein Intake

--
grams per day

Protein per Body Weight

--
grams per kg body weight

Meal Distribution

Breakfast
--g
Lunch
--g
Dinner
--g
Snacks
--g

Protein Sources Recommendations

Nutrition Recommendations

About Protein Requirements

Protein is essential for muscle repair, growth, and overall health. Your protein needs depend on various factors including activity level, age, and fitness goals.

Protein Guidelines

  • Sedentary: 0.8-1.0g per kg body weight
  • Active Adults: 1.2-1.6g per kg body weight
  • Strength Athletes: 1.6-2.2g per kg body weight
  • Endurance Athletes: 1.4-1.8g per kg body weight
  • Elderly: 1.2-1.5g per kg body weight

High-Quality Protein Sources

Animal-Based:

  • Chicken breast (31g per 100g)
  • Salmon (25g per 100g)
  • Eggs (13g per 100g)
  • Greek yogurt (10g per 100g)
  • Lean beef (26g per 100g)

Plant-Based:

  • Lentils (9g per 100g cooked)
  • Quinoa (4g per 100g cooked)
  • Tofu (8g per 100g)
  • Chickpeas (8g per 100g cooked)
  • Hemp seeds (25g per 100g)

Timing and Distribution

  • Distribute protein evenly across meals (20-30g per meal)
  • Consume protein within 2 hours post-workout
  • Include protein in breakfast to support muscle protein synthesis
  • Consider casein protein before bed for overnight recovery

Special Considerations

  • Vegans may need 10-20% more protein due to lower digestibility
  • Elderly individuals need more protein to prevent muscle loss
  • Injury recovery may require increased protein intake
  • Pregnant women need additional protein for fetal development