🥩 Protein Calculator

Calculate your daily protein needs

Your Personal Data
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Lose Weight
⚖️
Maintain
💪
Build Muscle
Your Daily Protein Need
112
grams/day
Recommended range: 98 - 126 g
🍽️ Protein Distribution per Meal
Protein Rate: 1.6 g per kg of body weight
🥗 High Protein Sources
🥩 Animal Protein
Chicken Breast (100g) 31g
Beef (100g) 26g
Salmon (100g) 25g
Tuna (100g) 30g
Egg (1 whole) 6g
Cottage Cheese (100g) 11g
Greek Yogurt (100g) 10g
🌱 Plant Protein
Cooked Lentils (1 cup) 18g
Cooked Chickpeas (1 cup) 15g
Tofu (100g) 8g
Peanuts (28g) 7g
Almonds (28g) 6g
Cooked Quinoa (1 cup) 8g
Chia Seeds (28g) 5g
💡 Why is Protein Important?
  • Build and repair muscles
  • Promotes feeling of fullness
  • Supports immune system
  • Produces hormones and enzymes
  • Maintains healthy hair and skin
⏰ Best Time to Eat Protein
  • Spread protein across all meals
  • 20-40g per meal for optimal absorption
  • Right after workout (within 1 hour)
  • Protein-rich meal before bed