Protein Calculator

Calculate your personalized daily protein requirements based on your body weight, activity level, and fitness goals. This calculator helps you determine the optimal protein intake to support your health and fitness objectives.

Why Use This Calculator?

• Determine your precise daily protein needs
• Customize calculations based on your specific fitness goals
• Account for different activity levels and exercise types
• Get recommendations based on scientific research
• Support muscle growth, maintenance, or weight loss goals

How to Use It

1. Enter your current body weight
2. Select your primary fitness goal
3. Choose your activity level
4. The calculator will show your recommended daily protein intake

Understanding Results

The calculator provides your recommended daily protein intake in both grams and grams per pound of body weight. The results are based on well-established scientific guidelines:

• Sedentary Adults: 0.36-0.6g per pound
• Recreational Athletes: 0.5-0.75g per pound
• Competitive Athletes: 0.6-0.9g per pound
• Building Muscle: 0.8-1.0g per pound
• Cutting/Weight Loss: 0.8-1.2g per pound

Tips for Meeting Your Protein Goals

1. Spread intake throughout the day: Aim for 20-30g of protein per meal
2. Choose quality sources: Include lean meats, fish, eggs, dairy, legumes
3. Post-workout timing: Consume protein within 2 hours after exercise
4. Supplement wisely: Use protein supplements if needed to meet goals
5. Track your intake: Monitor daily consumption to ensure you meet targets

Common Protein Sources

Food Source	Serving Size	Protein Content
Chicken Breast	3.5 oz (100g)	31g
Egg	1 large	6g
Greek Yogurt	1 cup	17g
Salmon	3.5 oz (100g)	25g
Lentils	1 cup cooked	18g
Whey Protein	1 scoop	24g

Frequently Asked Questions

Can I consume too much protein?

For healthy individuals, excess protein is generally safe. However, those with kidney issues should consult their healthcare provider about protein intake.

Do I need protein supplements?

Not necessarily. While convenient, protein needs can be met through whole food sources. Supplements can help if struggling to meet needs through diet alone.

Should I adjust protein intake when cutting?

Yes, protein needs often increase during weight loss to help preserve muscle mass. The calculator accounts for this in its recommendations.

What’s the best time to consume protein?

While timing isn’t critical for most people, consuming protein within 2 hours post-workout can help with recovery and muscle protein synthesis.