🥩 Protein Calculator

Calculate your daily protein needs for fitness and health goals.

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Guidelines
Protein Sources
Timing
FAQ

Daily Protein Calculator

Enter your details to calculate personalized protein intake for different goals.

Protein Guidelines

GoalProtein IntakeTarget Population
RDA Minimum0.8g/kg (0.36g/lb)Sedentary adults
General Health1.2-1.6g/kg (0.5-0.7g/lb)Active individuals
Muscle Building1.6-2.2g/kg (0.7-1.0g/lb)Strength training
Weight Loss1.8-2.7g/kg (0.8-1.2g/lb)Caloric deficit
Endurance Athletes1.2-1.7g/kg (0.5-0.8g/lb)Long distance training
Power Athletes1.6-2.5g/kg (0.7-1.1g/lb)Strength/power sports
Elderly (65+)1.2-1.6g/kg (0.5-0.7g/lb)Prevent sarcopenia
Important Notes:
  • These are general guidelines. Individual needs may vary
  • Higher protein intake may benefit those in caloric deficit
  • Spread protein intake throughout the day for optimal utilization
  • Quality matters - choose complete protein sources when possible

Protein Sources

Food SourceProtein per 100gQuality
Chicken Breast (cooked)31gComplete
Lean Beef (cooked)26gComplete
Salmon (cooked)25gComplete
Eggs (whole)13gComplete
Greek Yogurt (plain)10gComplete
Cottage Cheese11gComplete
Lentils (cooked)9gIncomplete
Quinoa (cooked)4.4gComplete
Tofu (firm)8gComplete
Almonds21gIncomplete
Complete vs Incomplete Proteins:
  • Complete: Contains all 9 essential amino acids (animal products, quinoa, soy)
  • Incomplete: Missing one or more essential amino acids (most plant foods)
  • Solution: Combine different plant proteins throughout the day
  • Examples: Rice + beans, hummus + whole grain pita
Protein Supplements:
  • Whey Protein: Fast-absorbing, complete amino acid profile
  • Casein Protein: Slow-absorbing, good for bedtime
  • Plant Protein: Pea, hemp, rice protein blends
  • Timing: Post-workout within 2 hours for muscle synthesis

Protein Timing & Distribution

Meal/TimingRecommended AmountPurpose
Breakfast20-30gBreak overnight fast, muscle synthesis
Pre-Workout10-20gFuel muscles, prevent breakdown
Post-Workout20-40gMuscle recovery and growth
Lunch20-30gSustained energy, satiety
Snack10-15gMaintain protein synthesis
Dinner20-30gRecovery, preparation for overnight fast
Before Bed15-25gOvernight muscle recovery
Optimal Distribution Strategy:
  • Aim for 20-30g protein per meal for maximum muscle protein synthesis
  • Space protein intake evenly throughout the day (every 3-4 hours)
  • Include protein within 2 hours post-workout
  • Consider casein protein or Greek yogurt before bed
Muscle Protein Synthesis Window:
  • Elevated for 24-48 hours after resistance training
  • Peak response occurs 1-3 hours post-exercise
  • Leucine content is crucial for triggering synthesis
  • Total daily intake matters more than perfect timing

Frequently Asked Questions

  • How much protein do I need daily? Depends on your weight, activity level, and goals. Use our calculator for personalized recommendations.
  • Can I eat too much protein? Generally safe for healthy individuals, but excessive amounts (>3g/kg) may strain kidneys over time.
  • Is plant protein as good as animal protein? Both can meet needs when properly planned. Animal proteins are complete; plant proteins often need combining.
  • When should I eat protein after working out? Within 2 hours post-workout is optimal, but total daily intake is more important than precise timing.
  • Do I need protein supplements? Not necessary if you meet needs through whole foods, but convenient for athletes and busy individuals.
  • How does age affect protein needs? Adults 65+ need more protein (1.2-1.6g/kg) to prevent muscle loss (sarcopenia).
  • Does protein help with weight loss? Yes, protein increases satiety, preserves muscle mass, and has a higher thermic effect than other macronutrients.