Protein Calculator
Calculate your optimal daily protein intake based on your goals.
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Protein Requirements
Protein is essential for muscle repair, immune function, and overall health. Your needs vary based on activity level and goals.
Frequently Asked Questions
How much protein do I need per day?
The RDA is 0.8g per kg of body weight. Athletes may need 1.2-2.0g per kg depending on goals.
When should I eat protein?
Spread protein intake throughout the day. Aim for 20-40g per meal for optimal muscle protein synthesis.
What are good protein sources?
Chicken, fish, eggs, dairy, legumes, tofu, and protein supplements like whey or plant-based powders.