Protein Intake Calculator
Calculate your daily protein needs for optimal health and fitness
Protein Guidelines
Benefits of Protein
- Muscle growth and repair
- Bone health maintenance
- Improved satiety
- Better recovery
Best Times for Protein
- Breakfast
- Post-workout
- Between meals
- Before bed
Quality Sources
- Lean meats and fish
- Eggs and dairy
- Legumes and beans
- Nuts and seeds
Frequently Asked Questions
How much protein do I need?
Protein needs vary based on several factors:
- Sedentary adults: 0.8g per kg of body weight
- Active adults: 1.2-1.7g per kg
- Athletes: 1.6-2.2g per kg
- Building muscle: Up to 2.2g per kg
Can I get enough protein on a plant-based diet?
Yes! Good plant-based protein sources include:
- Legumes (beans, lentils, chickpeas)
- Soy products (tofu, tempeh, edamame)
- Quinoa and other whole grains
- Nuts and seeds
- Plant-based protein powders
When should I eat protein?
For optimal benefits:
- Spread intake throughout the day
- Include protein with every meal
- Consume within 2 hours post-workout
- Consider a protein source before bed