Protein Calculator
Calculate your optimal daily protein intake based on your goals and activity level
Your Information
Moderate protein to maintain current muscle mass and health
Daily Protein Target
0g
per day
Minimum0g
Maximum0g
Per Meal (4 meals)0g
Nutrition Context
Daily Protein0g
Protein Calories0 kcal
% of 2000 cal diet0%
Protein Tips
- • Spread protein evenly across meals
- • Aim for 20-40g per meal
- • Include protein with every snack
- • Post-workout protein within 2 hours
High-Quality Protein Sources
Animal Sources
Chicken Breast
31g per 100g (3.5 oz)
Lean Beef
26g per 100g
Salmon
25g per 100g
Eggs
6g per large egg
Dairy
Greek Yogurt
10g per 100g
Cottage Cheese
11g per 100g
Milk
3.4g per 100ml
Whey Protein
~25g per scoop
Plant-Based
Lentils
9g per 100g cooked
Chickpeas
9g per 100g cooked
Tofu
8g per 100g
Quinoa
4g per 100g cooked
Nuts & Seeds
Almonds
21g per 100g
Peanut Butter
25g per 100g
Chia Seeds
17g per 100g
Pumpkin Seeds
19g per 100g
Protein Timing & Optimization
Meal Distribution
- • Breakfast: 25-30g
- • Lunch: 30-40g
- • Dinner: 30-40g
- • Snacks: 10-20g each
- • Post-workout: 20-40g
Muscle Protein Synthesis
- • Peak at 20-40g per meal
- • Every 3-4 hours optimal
- • Leucine threshold: 2-3g
- • Complete amino acid profile
- • Combine with carbs post-workout
Special Considerations
- • Older adults: 1.2-1.5g/kg
- • Pregnancy: +25g/day
- • Breastfeeding: +25g/day
- • Kidney disease: consult doctor
- • Vegan: combine protein sources
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