This protein calculator determines your daily protein needs based on your weight, activity level, and fitness goals.
Protein Recommendations by Goal
- Sedentary adult: 0.8g per kg of body weight
- Recreational exerciser: 1.0-1.2g per kg
- Endurance athlete: 1.2-1.4g per kg
- Strength athlete: 1.6-2.0g per kg
- Muscle building: 1.6-2.2g per kg
Best Protein Sources
- Chicken breast, turkey, lean beef
- Fish and seafood
- Eggs and dairy products
- Legumes, tofu, and tempeh
- Protein supplements (whey, casein, plant-based)
Protein Timing
Distribute protein intake evenly across meals for optimal muscle protein synthesis. Consuming 20-40g of protein within 2 hours after exercise supports muscle recovery.