Protein Calculator
Calculate daily protein requirements for muscle building, weight loss, or maintenance. Get personalized protein intake in grams based on body weight, activity level, and fitness goals.
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Enter Your Information
Enter your weight in kilograms
Your Daily Protein Needs
Daily Protein
84g
Per Kilogram
1.2g/kg
Per Pound
0.54g/lb
Meal Distribution
Breakfast
21g
Lunch
29g
Dinner
29g
Snacks
4g
Protein Sources
Chicken breast (cooked)
100g
31g protein
Salmon (cooked)
100g
25g protein
Greek yogurt
170g
17g protein
Eggs
2 large
13g protein
Lentils (cooked)
100g
9g protein
Protein powder
1 scoop
25g protein
Tofu (firm)
100g
8g protein
Almonds
28g
6g protein
Timing Recommendations
Morning: Include protein in breakfast to start the day
Pre-workout: 15-20g protein 1-2 hours before exercise
Post-workout: 20-40g protein within 30-60 minutes after training
Before bed: 20-30g slow-digesting protein (casein/cottage cheese)
💡 Recommendations
- Spread protein intake evenly throughout the day
- Consume protein within 2 hours after exercise
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Understanding Protein Requirements
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Requirements vary based on activity, age, and goals.
Why Protein Matters
- Muscle Building: Provides amino acids for muscle protein synthesis
- Recovery: Repairs tissue damage from exercise
- Satiety: Helps you feel full and satisfied
- Metabolism: Has higher thermic effect than carbs or fat
Complete vs Incomplete Proteins
Complete: Contain all essential amino acids (meat, fish, eggs, dairy, quinoa, soy)
Incomplete: Missing one or more essential amino acids (grains, nuts, vegetables)
Combine incomplete proteins to get all amino acids (e.g., rice + beans)
Frequently Asked Questions
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