Health Tools > Protein Intake Calculator

Protein Intake Calculator

Calculate your daily protein needs based on your weight, activity level, and fitness goals.

0.8-2.2g
Per kg
Muscle
Building
Free
Calculator
Personalized
Results
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Calculate Your Protein Intake

kg
Leave blank if unknown
0g
Daily Protein Needs
Per kg body weight
0g
Per lb body weight
0g
Calories from protein
0

About Protein Intake

Protein is essential for building and repairing tissues, including muscle, bone, and skin.

Protein needs vary based on activity level, goals, and individual factors.

  • Builds and repairs muscle tissue
  • Supports immune function
  • Makes hormones and enzymes
  • Helps with satiety and weight management

High-Quality Protein Sources

  • Animal Sources:
  • Lean meats (chicken, turkey, beef)
  • Fish and seafood
  • Eggs
  • Dairy products
  • Plant Sources:
  • Legumes (beans, lentils)
  • Nuts and seeds
  • Quinoa
  • Tofu and tempeh

Protein Timing Tips

  • Distribute protein throughout the day
  • Consume protein after workouts
  • Include protein before bed
  • Start your day with protein
  • Include protein in snacks
  • Focus on protein quality over quantity