Protein Calculator
Macros & NutritionCalculate your optimal daily protein intake based on goals and activity
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Protein Intake Calculator
Calculate your optimal daily protein needs based on your goals and activity level
Your Daily Protein Range
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-
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g/day
Optimal: --g per day
Per kg body weight
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Per lb body weight
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grams
Daily Distribution
Breakfast
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Lunch
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Dinner
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Snacks
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Protein Sources Guide
Chicken Breast (100g)
31g
Eggs (2 large)
12g
Salmon (100g)
25g
Greek Yogurt (170g)
17g
Whey Protein (1 scoop)
25g
Tofu (100g)
8g
Lentils (1 cup)
18g
Lean Beef (100g)
26g
Protein Optimization Tips
- Spread protein intake evenly across meals for optimal muscle protein synthesis
- Aim for 20-40g of protein per meal to maximize absorption
- Include protein within 2 hours post-workout for recovery
- Combine plant proteins to get all essential amino acids
- Stay hydrated - protein metabolism requires adequate water intake
Note: These recommendations are based on current research and scientific guidelines.
Individual needs may vary based on health conditions, age, and specific fitness goals.
Consult a nutritionist or dietitian for personalized advice.
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Protein Requirements
Optimize protein intake for your goals.