🥩 Protein Calculator
Calculate your daily protein intake requirements based on your goals and activity level
Basic Information
Your Protein Requirements
--
grams per day
-- g/kg body weight
Per Meal Distribution
3 meals:
--g each
4 meals:
--g each
Source Distribution
From whole foods (75%):
--g
From supplements (25%):
--g
Caloric Information
Protein calories:
-- kcal
Personalized Recommendations
High-Protein Foods
Animal Sources
- • Chicken breast (31g per 100g)
- • Lean beef (26g per 100g)
- • Fish (salmon, tuna) (25g per 100g)
- • Eggs (13g per 100g)
- • Greek yogurt (10g per 100g)
- • Cottage cheese (11g per 100g)
Plant Sources
- • Lentils (9g per 100g cooked)
- • Quinoa (4.4g per 100g cooked)
- • Tofu (8g per 100g)
- • Chickpeas (8g per 100g cooked)
- • Almonds (21g per 100g)
- • Hemp seeds (31g per 100g)
Supplements
- • Whey protein (80-90g per 100g)
- • Casein protein (80g per 100g)
- • Plant protein powder (70-80g per 100g)
- • Protein bars (15-25g per bar)
Frequently Asked Questions
⚠️ Disclaimer
This calculator is for educational and informational purposes only and should not replace professional nutritionist or medical advice. Individual protein requirements may vary based on health conditions, metabolic rate, and other factors. If you have special health needs or medical conditions, please consult with a qualified healthcare professional.