Back to Calculators
Protein Calculator
Calculate daily protein needs based on weight, activity level, and fitness goals.
Protein Requirements Calculator
Calculate your optimal daily protein intake
kg
%
Protein Requirements by Goal
Recommended protein intake (g/kg body weight)
General Health0.8-1.0 g/kg
Active Individuals1.2-1.6 g/kg
Muscle Building1.6-2.2 g/kg
Weight Loss1.8-2.5 g/kg
Athletes2.0-3.0 g/kg
High-Quality Protein Sources
Complete proteins with all essential amino acids
🥩 Animal Proteins
Chicken breast (100g)31g
Lean beef (100g)26g
Salmon (100g)25g
Eggs (1 large)6g
Greek yogurt (200g)20g
🌱 Plant Proteins
Lentils (1 cup cooked)18g
Quinoa (1 cup cooked)8g
Tofu (100g)8g
Hemp seeds (30g)10g
Almonds (30g)6g
🥤 Protein Supplements
Whey protein (1 scoop)25g
Casein protein (1 scoop)24g
Plant protein (1 scoop)20g
Protein bar10-20g
Collagen peptides (1 scoop)18g
Protein Timing and Optimization
🕐 Optimal Timing
- • Post-Workout: 20-40g within 2 hours
- • Before Bed: 20-30g casein or Greek yogurt
- • Morning: 20-30g to break overnight fast
- • Throughout Day: 20-30g every 3-4 hours
🎯 Optimization Tips
- • Leucine: 2.5-3g per meal (muscle synthesis)
- • Complete Proteins: Include all essential amino acids
- • Digestibility: Animal > plant proteins
- • Combination: Mix plant proteins for completeness
💡 Key Points
- • More protein isn't always better - excess is converted to energy or fat
- • Aim for 20-40g per meal for optimal muscle protein synthesis
- • Older adults (65+) may need 1.2-1.6g/kg for muscle maintenance
- • Kidney function: consult doctor if you have kidney disease
- • Hydration: increase water intake with higher protein consumption