Every Toolkit

Protein Intake Calculator

Determine daily protein needs based on body weight, fitness goal, and activity level

Your Information

Enter your details to calculate protein needs

Recommended Daily Protein

Based on your fitness goal

42.0
grams per day
1.5
Ounces
14.0
g per meal
168.0
Calories
0.3
g per kg

High-Protein Foods

Common sources to meet your daily goal

Chicken Breast
31g
per 100g
Eggs
13g
per 2 large
Greek Yogurt
10g
per 100g
Salmon
25g
per 100g
Lentils
9g
per 100g cooked
Tofu
8g
per 100g
Whey Protein
25g
per 1 scoop (30g)
Almonds
21g
per 100g

Protein Tips

🍳 Spread it out:
Distribute protein intake across meals for better absorption
💪 Post-workout:
Consume protein within 2 hours after exercise
🥗 Variety:
Mix animal and plant-based protein sources
💧 Stay hydrated:
High protein intake requires adequate water consumption

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About Protein Intake Calculator

Calculate Your Daily Protein Needs

This calculator helps you determine how much protein you should consume daily based on your body weight, fitness goals, activity level, age, and gender. Protein is essential for muscle growth, repair, and overall health.

Features

  • Personalized protein recommendations
  • Metric and imperial units
  • Fitness goal-specific calculations
  • Activity level adjustments
  • Age and gender considerations
  • Multiple measurement formats
  • High-protein food reference
  • Per-meal protein breakdown
  • Calorie calculation
  • Nutrition tips included

Protein Requirements by Goal

Weight Loss: 1.6g per kg
Higher protein helps preserve muscle mass during calorie deficit
Maintenance: 1.2g per kg
Adequate for general health and maintaining current physique
Muscle Gain: 2.0g per kg
Supports muscle protein synthesis and growth
Athletic: 2.2g per kg
For competitive athletes and intense training

Complete vs Incomplete Proteins

Complete Proteins:
Contain all 9 essential amino acids: meat, fish, eggs, dairy, soy
Incomplete Proteins:
Missing some amino acids: beans, nuts, grains (combine for complete)

Benefits of Adequate Protein

  • Builds and repairs muscle tissue
  • Supports immune function
  • Produces enzymes and hormones
  • Maintains healthy skin, hair, and nails
  • Increases satiety and reduces hunger
  • Boosts metabolism
  • Supports bone health
  • Aids in recovery from exercise

Timing Matters

For optimal muscle protein synthesis, aim to consume 20-40g of protein per meal, spread evenly throughout the day. Post-workout protein consumption (within 2 hours) is particularly important for recovery and muscle growth.

Important Note

These are general recommendations. Individual needs may vary based on specific health conditions, training intensity, and other factors. Consult with a registered dietitian or healthcare provider for personalized advice, especially if you have kidney disease or other medical conditions.