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Protein Calculator
Daily Protein Intake
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0 - 0 grams per day
Per Meal (3)
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Per Meal (4)
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Per Meal (5)
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Protein in Common Foods
Chicken breast (4 oz) 31g
Eggs (2 large) 12g
Greek yogurt (1 cup) 17g
Salmon (4 oz) 25g
Protein shake (1 scoop) 24g
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How to Use the Protein Calculator
- Enter your body weight
- Select your activity level
- Choose your fitness goal
- View your recommended daily protein intake
Protein Tips
- Spread it out - 20-40g per meal is optimal for muscle protein synthesis
- Post-workout - Consume protein within 2 hours of training
- Complete proteins - Animal sources have all essential amino acids
- Plant proteins - Combine sources (rice + beans) for complete amino acids
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Frequently Asked Questions
How much protein do I need daily?
The RDA is 0.36g per pound (0.8g/kg). For muscle building, aim for 0.7-1g per pound. Athletes and those losing weight may need 1-1.2g per pound.
Can I eat too much protein?
Healthy people can safely eat up to 1.5g per pound. Excess protein won't build extra muscle but can strain kidneys in those with kidney disease.
When should I eat protein?
Spread protein throughout the day (20-40g per meal). Post-workout protein helps muscle recovery, but total daily intake matters most.
What are good protein sources?
Chicken, fish, eggs, dairy, legumes, tofu, and Greek yogurt are excellent sources. Aim for a variety of complete proteins.