Calculate Your Daily Protein Needs

Determine your optimal protein intake based on your weight, body composition, activity level, and fitness goals. Get personalized meal distribution and protein sources.

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Meal Distribution
Diet-Specific Sources
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Protein Calculator

Enter your details to get personalized protein recommendations and meal planning guidance.

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Your Protein Plan

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Understanding Protein Requirements

Learn about protein needs, sources, timing, and how to optimize your protein intake for your goals

Why is Protein Important?

Protein is essential for numerous bodily functions and is particularly important for:

  • Muscle Building: Provides amino acids needed for muscle protein synthesis
  • Muscle Maintenance: Prevents muscle loss during weight loss or aging
  • Recovery: Helps repair damaged tissues after exercise
  • Satiety: Increases feelings of fullness and helps with weight management
  • Immune Function: Supports immune system health
  • Hormone Production: Essential for creating hormones and enzymes
  • Bone Health: Important for maintaining bone density

Unlike carbohydrates and fats, the body cannot store protein, making regular intake crucial.

How Much Protein Do You Need?

Protein requirements vary based on several factors:

  • Body Weight: Generally 0.8-2.2g per kg body weight
  • Lean Body Mass: More accurate when body fat percentage is known
  • Activity Level: Higher activity requires more protein
  • Goals: Muscle building requires more than maintenance
  • Age: Older adults may need more protein
  • Health Status: Illness or injury may increase needs

General Guidelines:

  • Sedentary: 0.8-1.0g per kg body weight
  • Active: 1.2-1.4g per kg body weight
  • Athletes: 1.4-2.0g per kg body weight
  • Muscle Building: 1.6-2.2g per kg body weight

Protein Sources by Diet Type

Omnivore Sources:

  • Lean meats (chicken, turkey, beef)
  • Fish and seafood
  • Eggs and dairy products
  • Plant-based proteins (legumes, nuts, seeds)

Vegetarian Sources:

  • Dairy products (milk, yogurt, cheese)
  • Eggs
  • Legumes (beans, lentils, chickpeas)
  • Nuts and seeds
  • Whole grains (quinoa, brown rice)

Vegan Sources:

  • Legumes (beans, lentils, chickpeas, soy)
  • Nuts and seeds
  • Whole grains (quinoa, brown rice, oats)
  • Vegetables (broccoli, spinach, peas)
  • Plant-based protein powders

Protein Timing and Distribution

Meal Distribution: Spread protein intake evenly throughout the day for optimal muscle protein synthesis.

Post-Workout: Consume protein within 2 hours after exercise for optimal recovery.

Before Bed: Casein protein or slow-digesting proteins can help with overnight recovery.

Per Meal: Aim for 20-40g of protein per meal for optimal muscle protein synthesis.

Complete Proteins: Include all essential amino acids, especially leucine, which triggers muscle protein synthesis.

Protein Quality: Consider biological value and amino acid profile when choosing protein sources.

Protein Calculator FAQ

Frequently asked questions about Protein Calculator

Is it better to calculate protein based on total weight or lean body mass?

Lean body mass is more accurate since muscle tissue has higher protein requirements than fat tissue. If you know your body fat percentage, use lean body mass for more precise calculations.

Can you eat too much protein?

While high protein intake is generally safe for healthy individuals, excessive amounts (over 3g per kg body weight) may strain the kidneys and should be monitored, especially for those with kidney issues.

Do vegetarians and vegans need more protein?

Plant-based proteins may have lower biological value, so vegetarians and vegans might need 10-20% more protein to compensate for incomplete amino acid profiles in some plant sources.

When is the best time to consume protein?

Distribute protein evenly throughout the day, with particular attention to post-workout consumption (within 2 hours) and before bed for overnight recovery. Aim for 20-40g per meal.