🥩 Protein Calculator
Calculate your daily protein requirements based on weight, activity level, and fitness goals. Get personalized protein recommendations for muscle building, weight loss, athletic performance, and general health.
🥩 Daily Protein Need
140g
per day
📊 Protein Breakdown
🍽️ Meal Distribution
🥩 Food Sources
🥩 Protein Content Guide
| Food Source |
Protein (per 100g) |
Quality |
| 🍗 Chicken Breast |
31g |
Complete |
| 🐟 Salmon |
25g |
Complete |
| 🥚 Eggs |
13g |
Complete |
| 🥛 Greek Yogurt |
10g |
Complete |
| 🫘 Lentils |
9g |
Incomplete |
| 🌰 Almonds |
21g |
Incomplete |
🥩 Understanding Protein Requirements
Protein is essential for muscle repair, immune function, and overall health. Your protein needs vary based on body weight, activity level, age, and specific fitness goals. Adequate protein intake supports muscle maintenance, recovery, and optimal body composition.
📊 Protein Requirements by Goal
| Goal |
Protein (g/kg body weight) |
Protein (g/lb body weight) |
Purpose |
| ⚖️ Sedentary Adult |
0.8 - 1.0 |
0.36 - 0.45 |
Basic maintenance |
| 🏃♂️ Active Individual |
1.2 - 1.6 |
0.55 - 0.73 |
Recovery support |
| 💪 Muscle Building |
1.6 - 2.2 |
0.73 - 1.0 |
Muscle protein synthesis |
| 📉 Weight Loss |
1.6 - 2.4 |
0.73 - 1.1 |
Preserve lean mass |
| 🏋️♂️ Strength Athletes |
1.8 - 2.7 |
0.82 - 1.2 |
Power and strength |
| 🚴♂️ Endurance Athletes |
1.2 - 2.0 |
0.55 - 0.9 |
Endurance performance |
🍽️ Protein Timing & Distribution
| Meal |
Timing |
Protein Amount |
Benefits |
| 🌅 Breakfast |
Within 1 hour of waking |
25-30g |
Kickstart metabolism |
| 🥪 Lunch |
Midday |
25-35g |
Sustained energy |
| 🍽️ Dinner |
Evening |
25-35g |
Recovery preparation |
| 🥤 Pre-Workout |
30-60 min before |
10-20g |
Performance support |
| 💪 Post-Workout |
Within 30 min |
20-40g |
Muscle recovery |
| 🌙 Before Bed |
1-2 hours before sleep |
15-25g (casein) |
Overnight recovery |
🥩 Protein Quality & Sources
| Source Category |
Examples |
Protein Quality |
Additional Benefits |
| 🍖 Animal Proteins |
Meat, fish, eggs, dairy |
Complete (all essential amino acids) |
High bioavailability, B12, iron |
| 🫘 Legumes |
Beans, lentils, chickpeas |
Incomplete (low methionine) |
Fiber, folate, potassium |
| 🌾 Grains |
Quinoa, rice, wheat |
Incomplete (low lysine) |
Carbohydrates, B vitamins |
| 🌰 Nuts & Seeds |
Almonds, chia, hemp |
Incomplete (varies) |
Healthy fats, vitamin E |
| 🥤 Supplements |
Whey, casein, plant blends |
Complete (if well-formulated) |
Convenience, precise dosing |
🌱 Plant-Based Protein Combinations
| Combination |
Examples |
Amino Acid Profile |
Protein Content |
| 🌾 Grains + Legumes |
Rice + beans, hummus + pita |
Complete when combined |
15-20g per serving |
| 🌰 Nuts + Seeds |
Almond butter + chia seeds |
Improved amino acid balance |
10-15g per serving |
| 🫘 Legumes + Nuts |
Lentil salad + walnuts |
Enhanced protein quality |
12-18g per serving |
| 🌾 Quinoa + Vegetables |
Quinoa bowl + mixed veggies |
Already complete protein |
8-12g per cup quinoa |
💡 Protein Optimization Tips
- 🕐 Timing Matters: Distribute protein evenly throughout the day
- 🥩 Quality First: Choose complete proteins when possible
- 💧 Stay Hydrated: Protein metabolism requires adequate water
- 🏃♂️ Post-Workout Window: Consume protein within 30 minutes after training
- 🌱 Plant Combinations: Combine different plant proteins for completeness
- 📊 Track Intake: Monitor daily protein to meet your goals
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