Protein Calculator

Calculate your daily protein needs based on your activity level and goals.

Calculate Daily Protein Needs

Age

Gender

Weight (kg)

Activity Level

Goal

Daily Protein Requirement

Per Meal

Pre-Workout

Post-Workout

Recommended range:

Quick Examples:

Protein Requirements

Sedentary Adults 0.8g/kg

Active Adults 1.2-1.4g/kg

Muscle Building 1.6-2.2g/kg

Athletes 2.0-2.5g/kg

High Protein Foods

Animal Sources (per 100g):

Chicken breast: 31g

Salmon: 25g

Eggs: 13g

Greek yogurt: 10g

Lean beef: 26g

Tuna: 30g

Plant Sources (per 100g):

Lentils: 9g

Quinoa: 4.4g

Tofu: 8g

Almonds: 21g

Black beans: 9g

Chia seeds: 17g

Protein Timing Tips

Spread throughout the day: Aim for 20-30g per meal for optimal absorption.

Post-workout: Consume 20-40g within 2 hours after exercise.

Before bed: 20-30g of casein protein can support overnight recovery.

Quality matters: Choose complete proteins with all essential amino acids.

Medical Disclaimer

This calculator provides general estimates and should not replace professional nutritional advice. Individual protein needs may vary based on health conditions, medications, and other factors. Consult healthcare professionals for personalized guidance.

About This Tool

The protein calculator helps you determine your daily protein intake based on your body weight, activity level, and fitness goals. It provides personalized recommendations to support muscle growth, recovery, and overall health.

Share This Tool

Tweet Share Copy