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 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.
Protein Intake Calculator – Find Out Exactly How Much Protein You Need
Protein is the building block of muscles, enzymes, skin, and hormones. But how much protein do you actually need each day? That depends on your weight, age, lifestyle, and fitness goals. With our Protein Intake Calculator, you can find out the perfect daily amount tailored to your needs—whether you’re aiming to build muscle, lose weight, or maintain a balanced diet.
From gym newbies to professional athletes, this tool helps everyone plan their daily intake effectively.
🔍 What Is a Protein Intake Calculator?
A Protein Intake Calculator is a nutrition tool that estimates how much protein you need daily based on:
- ⚖️ Body weight
- 🧑🦱 Age & gender
- 🏋️♀️ Activity level (sedentary to intense)
- 🎯 Fitness goal (muscle gain, weight loss, maintenance)
- 🍽️ Diet type (vegan, keto, balanced)
It provides your protein requirement in grams per day and breaks it down into meals, making meal planning easy and efficient.
📥 How Does It Work?
It uses the recommended intake based on your goals and body weight. Here’s a general range:
| Fitness Goal | Protein Per Kg (Body Weight) | Example (70kg / 154lbs) |
|---|---|---|
| Sedentary | 0.8g | 56g |
| General Health | 1.0–1.2g | 70–84g |
| Weight Loss | 1.4–1.6g | 98–112g |
| Muscle Gain | 1.6–2.2g | 112–154g |
| Bodybuilding | 2.0–2.5g | 140–175g |
🧠 Example Calculation: Active Male Trying to Build Muscle
- Weight: 180 lbs (81.6 kg)
- Goal: Muscle gain
- Activity Level: High
- Recommended intake: 2.0g per kg = 163g protein per day
That’s best spread over 4–6 meals, averaging around 27–40g protein per meal.
🛠️ Key Features of a Protein Intake Calculator
- 📏 Custom protein intake by goal & weight
- 🧮 Meal breakdown for daily planning
- 🥦 Suggests plant- and animal-based sources
- 🔄 Works for keto, vegan, and standard diets
- 📊 Save, print, or share results easily
🔎 Fetures Included
- Protein intake calculator
- How much protein per day
- Daily protein needs calculator
- Protein for weight loss
- Protein for muscle building
- Protein macro calculator
- High protein diet guide
- Personalized protein intake
🥑 Protein-Rich Foods You Can Add
| Food | Protein (Per 100g) | Calories |
|---|---|---|
| Chicken breast | 31g | 165 |
| Eggs (whole) | 13g | 143 |
| Tofu | 15g | 144 |
| Salmon | 20g | 208 |
| Lentils (cooked) | 9g | 116 |
| Greek yogurt | 10g (per 100g) | 59 |
| Cottage cheese | 11g | 98 |
| Chia seeds | 16g (per 100g) | 486 |
👥 Who Should Use This Calculator?
- 🧑💼 Office professionals trying to eat clean
- 🏋️ Athletes and bodybuilders tracking macros
- 🥗 Vegans and vegetarians balancing their diet
- 🎯 Weight watchers seeking fat loss without muscle loss
- 🧓 Elderly needing protein to preserve muscle and bone health
📈 Internal Resource for Full Macro Balance
Want a full breakdown of your carbs, fats, and protein too? Try our Macronutrient Calculator to build your perfect macro plan.
🔗 External Resources You Can Trust
💡 Final Thoughts
Your body needs protein—not just to build muscle, but to repair tissue, support your immune system, and stay healthy long-term. With a Protein Intake Calculator, you can eliminate guesswork and take control of your diet whether you’re lifting weights or living a busy lifestyle.