Protein Calculator
Calculate your daily protein requirements based on your weight, activity level, and fitness goals.
Calculate Your Protein Needs
Understanding Protein Needs
Why Protein Matters
Protein is essential for muscle repair, growth, and maintenance. It also helps with satiety and metabolic function.
Best Protein Sources
- Lean meats (chicken, turkey, fish)
- Eggs and dairy products
- Legumes and beans
- Nuts and seeds
- Plant-based protein powders
Timing Tips
- Spread intake throughout the day
- Include protein in every meal
- Consume within 2 hours of workout
- Don't forget pre-bed protein
Frequently Asked Questions
Can I eat too much protein?
While protein is essential, excessive intake may strain kidneys in some individuals. Most healthy adults can safely consume 2-2.2g per kg of body weight.
What about plant-based protein?
Plant proteins can meet your needs when properly combined. Focus on variety and consider slightly higher intake due to lower bioavailability.
Do I need protein supplements?
Supplements are optional and should complement, not replace, whole food sources. They're convenient but not necessary for meeting protein goals.