Free Protein Calculator
Calculate your optimal daily protein intake based on your personal details, fitness goals, and meal preferences.
Calculate Your Protein Needs
Your Results Will Appear Here
Fill out the form and click "Calculate Protein Needs" to see your personalized protein recommendations.
Understanding Protein
Why Protein Matters
Protein is essential for building and repairing tissues, making enzymes and hormones, and maintaining healthy muscles. Your protein needs depend on your body weight, activity level, and fitness goals:
Muscle Building
Higher protein intake (1.0-1.2g per lb) supports muscle protein synthesis and recovery after resistance training.
Weight Loss
Protein increases satiety and preserves lean muscle mass during caloric restriction, helping maintain metabolic rate.
Recovery
Adequate protein intake supports faster recovery from workouts and reduces muscle soreness.
Metabolism
Protein has the highest thermic effect, meaning your body burns more calories digesting and processing it.
Best Protein Sources
Animal Sources
- Chicken breast, lean beef, fish
- Eggs and dairy products
- Greek yogurt and cottage cheese
- Whey protein powder
Plant Sources
- Legumes (beans, lentils, chickpeas)
- Quinoa and hemp seeds
- Tofu and tempeh
- Plant protein powders
Optimize Your Protein Intake
This calculator uses evidence-based recommendations to determine your optimal protein intake. Remember that timing and distribution of protein throughout the day can be just as important as total intake.