CaloriProtein Intake Calculator
Calculate your daily protein needs based on your weight, activity level, and fitness goals.
Protein Tips
Why Protein Matters
Protein is essential for building and repairing muscle, producing enzymes and hormones, and supporting immune function.
Protein Guidelines
- Sedentary: 0.8g per kg of body weight
- Active: 1.2-1.4g per kg
- Strength training: 1.6-2.2g per kg
- Weight loss: 1.2-1.6g per kg to preserve muscle
Protein Sources
- Lean meats, poultry, fish
- Eggs and dairy products
- Legumes, beans, lentils
- Nuts and seeds
- Tofu and tempeh
- Protein supplements (whey, casein, plant-based)
Important Note
Spread protein intake throughout the day (20-40g per meal) for optimal muscle protein synthesis.