Protein Calculator
Calculate your daily protein requirements based on age, weight, activity level, and fitness goals. Get personalized protein intake recommendations.
Step 1: Personal Information
Accurate Measurements
For the most accurate protein calculation, use your current weight and height. If you’re pregnant or breastfeeding, consult a healthcare professional.
Step 2: Activity & Goals
Protein Requirements
Protein needs vary based on activity level, age, and fitness goals. Active individuals and athletes typically require more protein for muscle repair and growth.
Your Protein Calculation Results
Daily Protein Requirement
Daily Protein Distribution
Protein Timing
For optimal muscle protein synthesis, distribute protein evenly throughout the day. Aim for 20-30g per meal, especially after workouts for better recovery.
High-Protein Food Sources
Sample High-Protein Meals
Daily Protein Intake Formula
Protein (g/day) = Weight (kg) × Protein Factor (g/kg). Factors: Sedentary (0.8g/kg), Active (1.2-1.6g/kg), Athlete (1.6-2.2g/kg). Adjust based on fitness goals and activity level.
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