Calculate Your Daily Needs with Our Protein Intake Calculator

Q: What is a Protein Intake Calculator?

A Protein Intake Calculator estimates your daily protein needs based on your weight, activity level, and fitness goals such as weight loss, maintenance, or muscle gain.

Q: How much protein do I need per day?

General guidelines suggest 0.8g of protein per kilogram of body weight for sedentary adults. Athletes or those looking to build muscle may need between 1.2g to 2.2g per kg.

Q: Can too much protein be harmful?

For healthy individuals, high protein intake is generally safe. However, people with kidney issues or specific medical conditions should consult a doctor before significantly increasing protein consumption.

Q: What are good sources of protein?

Protein can be found in both animal and plant sources such as chicken, fish, eggs, dairy, beans, lentils, tofu, and quinoa.

Q: Should protein intake be timed around workouts?

Yes. Consuming protein within 30–60 minutes after a workout can aid muscle repair and recovery. Spreading protein intake evenly throughout the day is also beneficial.

Protein supports muscle growth, recovery, immunity, and overall wellness. Understanding your needs helps you avoid deficiencies or excesses.

Protein Intake Calculator

🥚 Protein Intake Calculator

Your Weight: Weight Unit: Fitness Goal: Select Your Region:

Examples 💡:
• 70 kg & Muscle Gain → ~126g protein/day
• 160 lb & Fat Loss → ~109g protein/day

✅ Protein Tips:
• Include protein in every meal 🥚
• Good sources: Chicken, Tofu, Eggs, Lentils
• Distribute intake throughout the day ⏱️

Protein Intake Calculator FAQs

📘 Frequently Asked Questions – Protein Intake Calculator

❓ What is a Protein Intake Calculator?

🥩 A Protein Intake Calculator estimates your daily needs based on your body metrics and goals like building muscle or managing weight.

📏 How much protein do I need per day?

⚖️ General guidelines suggest 0.8g/kg for sedentary individuals. If you're active or trying to gain muscle, your needs may rise to 1.2g–2.2g/kg.

⚠️ Can too much protein be harmful?

🔍 While high intake is typically safe for most people, those with kidney issues should speak to a healthcare provider before increasing their consumption drastically.

🥗 What are good sources of protein?

🍗 Great options include lean meats, fish, eggs, dairy, legumes, tofu, and whole grains like quinoa—ideal for both plant-based and omnivorous diets.

🏋️‍♂️ Should protein intake be timed around workouts?

⏱️ Timing matters. Consuming it within an hour after exercising helps muscle recovery. Even distribution of intake throughout the day also supports performance and repair.