Protein Intake Calculator
Determine your optimal daily protein needs based on your weight, activity, and goals.
Includes dietary tips, protein timing, and nutritional education.
Calculator
Estimated Daily Protein Needs
Protein Recommendations & Timing
- General: Spread intake across 3–5 meals/snacks for optimal absorption and muscle protein synthesis (20–40g per meal).
- Vegetarian/Vegan: Include protein-rich pulses, tofu, seitan, lentils, edamame, soy milk, whole grains, seeds, and nuts. Combine different plant foods to obtain all essential amino acids.
- For Muscle Gain/Recovery: Aim for a serving of protein within two hours after training to support muscle repair.
- Keto Diet: Focus on animal proteins, eggs, nuts, and seeds—avoid high-carb plant protein sources.
- Endurance Athletes: Consider slightly higher intake after long endurance sessions to support recovery.
Protein needs may vary based on age, medical conditions, and special populations (consult a nutritionist if unsure).
Protein FAQs & Education
Why is protein important?
Protein is vital for muscle, bone, skin, and hair health. It's essential for building/maintaining tissue, hormones, enzymes, and immune function. Adequate protein is especially important for athletes, older adults, and during weight loss or muscle gain periods.
Top protein food sources:
- Animal: eggs, chicken, turkey, beef, fish, dairy (yogurt, cheese, milk)
- Vegetarian: Greek yogurt, cottage cheese, eggs, legumes
- Vegan: tofu, lentils, quinoa, tempeh, edamame, peas, nuts, seeds
When to eat protein?
Distribute protein through the day for best results (breakfast, lunch, snack, dinner, post-workout). This maximizes muscle recovery, satiety, and metabolism.
Protein timing for athletes:
Consume 20–30g of high-quality protein within 30–90 minutes after workouts. This window helps repair and build muscle tissue.