Protein Calculator
Calculate your daily protein requirements based on your goals and activity level
Gender
Age
years
Measurement System
Height
cm
Weight
kg
Activity Level
Fitness Goal
Your Protein Requirements
Based on your provided information
112
grams per day
Recommended daily protein intake for your goals
Detailed Protein Breakdown
84
Minimum (g/day)
112
Optimal (g/day)
140
Maximum (g/day)
448
Calories from Protein
Protein Recommendations by Goal
| Goal | Protein Range | Description | Recommended Foods |
|---|---|---|---|
| Weight Maintenance | 0.8-1.0 g/kg | Maintain muscle mass and support basic bodily functions | Lean meats, fish, eggs, dairy, legumes |
| Weight Loss | 1.2-1.6 g/kg | Preserve muscle while losing fat, increase satiety | Chicken breast, turkey, fish, Greek yogurt, protein shakes |
| Muscle Building | 1.6-2.2 g/kg | Support muscle repair and growth after exercise | Lean red meat, salmon, eggs, cottage cheese, whey protein |
| Athlete/Bodybuilder | 2.2-3.0 g/kg | Maximum muscle protein synthesis for intense training | Beef, chicken, fish, eggs, protein supplements, dairy |
About Protein Requirements
Protein is an essential macronutrient that plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. Your protein needs depend on factors like age, weight, activity level, and fitness goals.
Protein Calculation Methods
This calculator uses multiple approaches to determine your protein needs:
- RDA Method: Based on the Recommended Dietary Allowance of 0.8g per kg of body weight
- Activity-Based: Adjusts protein needs based on your activity level
- Goal-Oriented: Tailors recommendations to your specific fitness objectives
Protein Quality Sources
| Food Source | Protein Content | Quality Rating | Additional Benefits |
|---|---|---|---|
| Chicken Breast | 31g per 100g | Excellent | Low fat, high in B vitamins |
| Salmon | 25g per 100g | Excellent | Rich in Omega-3 fatty acids |
| Eggs | 13g per 100g | Excellent | Complete protein, rich in choline |
| Greek Yogurt | 10g per 100g | Good | High in calcium, probiotics |
| Lentils | 9g per 100g | Good | High fiber, plant-based |
Protein Timing and Distribution
- Distribute protein intake evenly throughout the day (every 3-4 hours)
- Consume 20-40g of protein per meal for optimal muscle protein synthesis
- Include protein in post-workout meals (within 2 hours of exercise)
- Consider casein protein before bed for sustained overnight release
Important Considerations
- Individual protein needs can vary based on metabolism and health conditions
- Very high protein intake (>3g/kg) may not provide additional benefits and could stress kidneys in susceptible individuals
- Stay hydrated when increasing protein intake
- Consult with a healthcare provider or dietitian for personalized advice, especially if you have kidney issues