Protein Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals. Get personalized recommendations for muscle gain, fat loss, or maintenance.
Calculate Your Protein Needs
Enter your details to see your recommended daily protein intake and meal suggestions.
Your Protein Recommendations
Daily Distribution
Meal Suggestions
Breakfast
- Greek yogurt with almonds
- Egg white omelet with veggies
- Protein smoothie
Lunch
- Grilled chicken with quinoa
- Salmon salad with chickpeas
- Turkey wrap with hummus
Dinner
- Lean beef with roasted veggies
- Tofu stir-fry with brown rice
- Baked salmon with lentils
Snacks
- Cottage cheese with berries
- Protein bar or shake
- Hard-boiled eggs with hummus
Protein Timing Tips
Additional Recommendations
High-Quality Protein Sources
Animal Proteins
- Chicken breast (31g/100g)
- Turkey (29g/100g)
- Lean beef (26g/100g)
- Salmon (22g/100g)
- Eggs (6g per egg)
Plant Proteins
- Lentils (9g/100g cooked)
- Chickpeas (8g/100g cooked)
- Tofu (8g/100g)
- Quinoa (4g/100g cooked)
- Almonds (6g/30g serving)
Dairy & Supplements
- Greek yogurt (10g/100g)
- Cottage cheese (11g/100g)
- Whey protein (24g/scoop)
- Casein protein (24g/scoop)
- Plant protein powder (20g/scoop)
Protein-Rich Meals
- Grilled chicken with quinoa (~40g)
- Salmon with lentils (~35g)
- Egg white omelet with veggies (~20g)
- Greek yogurt with nuts (~15g)
- Protein smoothie (~30g)
Protein FAQ
How much protein do I really need?
Protein needs vary based on activity level and goals. The general recommendation is 0.8g per kg of body weight for sedentary individuals, up to 2.2g per kg for athletes or those aiming for muscle gain.
Can you eat too much protein?
While high protein intake is generally safe for healthy individuals, very high amounts (over 3g/kg) long-term may strain kidneys in susceptible people. Spread intake throughout the day for best absorption.
What's the best time to consume protein?
Distribute protein evenly across meals. Post-workout (within 2 hours) is particularly important for muscle recovery. Consuming protein before bed can also support overnight muscle protein synthesis.
Plant vs animal protein - does it matter?
Animal proteins are complete (contain all essential amino acids), while most plant proteins are incomplete. Vegetarians/vegans should combine different plant proteins (like rice + beans) to get all essential amino acids.