Protein Calculator

Calculate your daily protein needs based on your body weight, activity level, and fitness goals for optimal muscle health and recovery.

Protein Calculation

Protein Results

120g

Daily Protein Intake

1.8 g/kg

Per kg body weight

0.8 g/lb

Per lb body weight

Minimum Intake: 80g

Optimal Range: 100-140g

Per Meal: 30-40g

Suggested Meal Distribution

Breakfast: 30g

Lunch: 35g

Dinner: 40g

Snacks: 15g

Timing Recommendations

20-40g within 2 hours post-workout

Spread intake evenly throughout day

20-30g before bed for recovery

High-Quality Protein Sources

Animal Sources

Chicken breast (100g): 31g protein

Lean beef (100g): 26g protein

Salmon (100g): 25g protein

Eggs (2 large): 12g protein

Greek yogurt (1 cup): 20g protein

Plant Sources

Lentils (1 cup cooked): 18g protein

Quinoa (1 cup cooked): 8g protein

Tofu (100g): 15g protein

Almonds (28g): 6g protein

Chickpeas (1 cup): 15g protein

Complete vs Incomplete Proteins

Animal proteins contain all essential amino acids. Plant proteins may need combining (beans + rice, hummus + pita) to provide complete amino acid profiles. Quinoa, buckwheat, and soy are complete plant proteins.

Protein Powder Guidelines

Whey protein: Fast-absorbing, ideal post-workout. Casein: Slow-digesting, good before bed. Plant proteins: Suitable for vegans, may need combining. Aim for 20-30g per serving, 1-2 servings daily if needed.