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Protein Intake Calculator

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Protein Intake Calculator | Daily Protein Needs Calculator
Free Calculator

Calculate your optimal daily protein intake based on your body weight, activity level, and fitness goals

Body Information

kg
%

Your Goal

Sedentary / General Health
Minimal exercise, desk job, maintain basic health
0.8-1.0 g/kg
Active / Maintenance
Regular exercise, maintain muscle mass and fitness
1.2-1.6 g/kg
Muscle Building
Strength training, muscle hypertrophy, bulking phase
1.6-2.2 g/kg
Fat Loss / Cutting
Caloric deficit while preserving muscle mass
1.8-2.4 g/kg
Athlete / High Performance
Intense training, competitive sports, maximum recovery
2.0-2.5 g/kg

📊 Your Daily Protein Requirements

Personalized recommendation based on your inputs

Recommended Daily Protein
0 grams
Range: 0g - 0g per day
Based on your weight and selected goal
Per kg Body Weight
0 g/kg
Optimal range for your goal
Per lb Body Weight
0 g/lb
Alternative measurement
Weekly Total
0 g
Total protein per week

Suggested Meal Distribution

Breakfast
0 g
Lunch
0 g
Dinner
0 g
Snacks
0 g

High-Protein Food Sources

Chicken Breast 31g/100g
Greek Yogurt 10g/100g
Eggs 13g/100g
Salmon 25g/100g
Lean Beef 26g/100g
Cottage Cheese 11g/100g
Tofu 8g/100g
Lentils (cooked) 9g/100g
Whey Protein 80g/100g
Tuna 30g/100g
Almonds 21g/100g
Chickpeas 9g/100g

Protein Intake Tips

Spread your protein intake evenly across 3-5 meals for optimal muscle protein synthesis.
Aim for 20-40g of protein per meal to maximize absorption and muscle building.
Consume protein within 2 hours after exercise for enhanced recovery.
Include a variety of protein sources to ensure complete amino acid profiles.