Protein Calculator
Calculate your optimal daily protein intake based on your goals and activity level.
Your Details
Moderate protein to maintain current muscle mass and health
Daily Protein
Recommended
0
gper day
Safe Range
0g
0g
Per Meal (4 meals)0g
Calorie Contribution0 kcal
High-Quality Protein Sources
Meat & Poultry
- Chicken Breast (31g)
- Turkey Breast (29g)
- Lean Beef (26g)
- Pork Tenderloin (27g)
Seafood
- Salmon (25g)
- Tuna (23g)
- Shrimp (24g)
- Cod (18g)
Dairy & Eggs
- Greek Yogurt (10g)
- Cottage Cheese (11g)
- Eggs (6g each)
- Milk (3.4g)
Plant-Based
- Lentils (9g)
- Tofu (8g)
- Quinoa (4g)
- Almonds (21g)
Protein Timing
For optimal muscle protein synthesis, aim to spread your protein intake evenly across 3-5 meals throughout the day. Consuming 20-40g of protein every 3-4 hours helps maintain an anabolic state.
Related Calculators
Explore more calculators to solve your calculation needs
