Protein Calculator

Calculate your daily protein requirements based on your body weight and fitness goals. Protein is essential for muscle building, recovery, and weight management.

Measurement Units

Metric (kg) Imperial (lbs)

Body Weight (kg) Enter your current body weight

Fitness Goal Choose based on your current fitness goal

Your Results

Daily Protein Requirement

Grams of protein you should consume daily

How to Meet Your Protein Goal

Eat protein with every meal (breakfast, lunch, dinner)
Combine animal and plant-based protein sources
Spread protein intake throughout the day for optimal muscle synthesis

Protein Sources (per serving)

Animal Protein

Chicken breast (31g), Salmon (25g), Eggs (6g each), Greek Yogurt (10-20g), Cottage Cheese (14g)

Plant-Based Protein

Lentils (18g), Chickpeas (19g), Tofu (8-15g), Tempeh (19g), Nuts & Seeds (5-9g)

Convenient Options

Protein Powder (20-30g), Protein Bars (10-20g), Greek Yogurt (10-20g), Cottage Cheese (14g)

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