Protein Intake Calculator
Calculate your personalized daily protein requirements based on your goals
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Supplement Recommendations
Calculate Your Daily Protein Requirements
Get science-backed protein recommendations based on your body, goals, and lifestyle.
Tired of generic protein recommendations that don’t consider your unique needs? Your optimal protein intake depends on multiple factors that most basic calculators ignore. Our advanced tool considers:
- Your exact body measurements and composition
- Current activity level and exercise routine
- Specific fitness and health goals
- Age-related protein requirements
- Dietary preferences and restrictions
Personalized Calculations
Get precise recommendations based on your measurements, age (15-80 years), gender, and activity level. Available in both metric (kg/cm) and imperial (lbs/ft) units.
Goal-Based Recommendations
Whether you’re building muscle, losing fat, or maintaining weight, receive specific protein targets backed by sports nutrition research.
Evidence-Based Results
Our calculations follow guidelines from peer-reviewed research, sports nutrition experts, and professional athletic organizations.
AI-Powered Meal Planning
Get customized meal suggestions and protein sources based on your dietary preferences – vegan, vegetarian, or omnivore.
Why Accurate Protein Intake Matters
Muscle Recovery
Proper protein intake accelerates muscle recovery and reduces post-workout soreness.
Weight Management
Protein helps maintain lean muscle mass during weight loss and supports healthy metabolism.
Athletic Performance
Optimal protein levels enhance strength, endurance, and overall athletic performance.
What is Protein?
The Essential Building Blocks of Life
Discover how this vital macronutrient powers every cell in your body, from building muscles to supporting your immune system.
Understanding Protein
What Are Proteins?
Proteins are large, complex molecules made up of smaller units called amino acids. They are essential macronutrients that serve as building blocks for your entire body.
Why They Matter
- Essential for muscle growth and repair
- Support immune system function
- Help produce hormones and enzymes
- Maintain healthy skin, hair, and nails
Daily Protein Needs
Active Adults
1.6-2.2g
per kg of body weight
- Higher needs during intense training
- Spread intake throughout the day
Sedentary Adults
0.8-1.2g
per kg of body weight
- Minimum for basic health
- Adjust based on age and health
Athletes
1.8-2.4g
per kg of body weight
- Supports muscle recovery
- Enhances performance
Optimal Protein Timing
Breakfast
20-30g protein within 1 hour of waking
Before Exercise
15-20g protein 1-2 hours before
After Exercise
20-40g protein within 30 minutes
Chicken Breast
Beef Steak (lean)
Optimal Protein Timing
Morning
Breakfast
20-30g protein within 1 hour of waking
Pre-Workout
Before Exercise
15-20g protein 1-2 hours before
Post-Workout
After Exercise
20-40g protein within 30 minutes
How to Use Our Protein Calculator
Find your perfect protein intake in minutes with our AI-powered calculator. Simple, accurate, and personalized to your needs.
Choose Your Measurement System
Enter Your Details
Age
Range: 15-80 years
Gender
Male or Female
Measurements
Weight & Height
Select Activity Level
Choose Your Goal
Muscle Gain
- Higher protein needs
- Supports muscle growth
Understanding Your Results
Daily Protein Target
- Total grams per day
- Per kg/lb body weight
- Meal distribution
Customize Your Protein Plan
Fine-tune your protein recommendations for optimal results based on your lifestyle and preferences.
Dietary Preferences
Smart Meal Planning
Customized Meal Suggestions
- Personalized portion sizes
- Balanced macro ratios
- Timing optimization
- Budget-friendly options
Protein-Rich Food Database
Supplement Recommendations
Personalized Suggestions
- Goal-specific recommendations
- Dietary restriction considerations
- Quality and safety guidance
Timing Strategies
Pre-workout timing
Post-workout window
Before bed protein
Pro Tips for Optimal Results
Regular Updates
Recalculate every 8-12 weeks for best results
Progress Tracking
Adjust based on your body’s response and results
Weight Changes
Update after significant weight fluctuations
Protein for Muscle Gain
Optimize your protein intake for maximum muscle growth and recovery
The Science
Muscle Protein Synthesis (MPS)
Strength training creates microtears in muscle fibers. Adequate protein intake repairs and builds stronger muscles.
Leucine: Key Player
This essential amino acid triggers muscle protein synthesis post-workout.
Recommended Intake
Protein per meal
Per pound post-workout
Consume within 1-2 hours after training
High-Quality Protein Sources
Eggs
6g protein per egg
Lean Meat
25g protein per 100g
Fish
22g protein per 100g
Protein for Weight Loss
Leverage protein’s benefits for effective fat loss
Thermic Effect
Higher calorie burn during digestion compared to fats and carbs
of calories burned during digestion
Enhanced Satiety
Keeps you fuller for longer, reducing overall calorie intake
fewer calories consumed daily
Lean Protein Sources
Lean Poultry
31g protein per 100g
Scientific References
Daily Protein Requirements: Evidence-Based Guide
Scientific recommendations for optimal protein intake based on activity level and goals
Recommended Daily Protein Intake
Sedentary Adults
0.8 g/kg/day
RDA baseline recommendation
Active Adults
1.4-1.6 g/kg/day
For exercise optimization
Athletes
1.6-2.2 g/kg/day
For performance & recovery
Key Factors Affecting Requirements
- Total daily caloric intake
- Training status (novice vs advanced)
- Exercise type and intensity
- Age and body composition
- Training/competition schedule
Timing Considerations
- 20-40g protein per meal
- 4-6 evenly spaced meals
- Post-workout within 1-2 hours
- Pre-sleep protein may aid recovery
Recommended Daily Protein Intake by Age
Evidence-based recommendations from the Institute of Medicine and WHO
Early Childhood
- Focus on quality protein sources
- Spread across 3-4 meals
- Support bone development
- Important for muscle growth
Adolescents
- Support growth spurt
- Athletic needs may vary
Adults (19-70+)
Important Notes
- Requirements may increase with physical activity
- Athletes may need 1.2-2.0g/kg
- Pregnant women need additional protein
- Values are minimum recommendations
Protein Content of Common Foods
A comprehensive guide to protein content in everyday foods
Animal Proteins
Chicken Breast
Beef Steak (lean)
Salmon
Turkey Breast
Tuna (canned)
Shrimp
Dairy & Eggs
Egg
Greek Yogurt
Cottage Cheese
Mozzarella
Plant-Based Proteins
Black Beans
Almonds
Chickpeas
Pumpkin Seeds
Peanut Butter
Grains & Seeds
Quinoa
Chia Seeds
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.