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Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals. Get personalized protein recommendations for muscle gain, weight loss, or maintenance.
Medical Disclaimer: This calculator provides estimates for educational purposes. Consult a registered dietitian or healthcare provider for personalized nutrition advice.
Protein Requirements:
Protein is one of the three essential macronutrients (along with carbohydrates and fats) that your body needs to function properly. It's made up of amino acids, which are the building blocks of muscle tissue, enzymes, hormones, and other vital body structures.
Adequate protein intake is crucial for muscle growth and repair, maintaining healthy bones, supporting immune function, and regulating metabolism. Whether you're an athlete, bodybuilder, or simply looking to maintain a healthy lifestyle, getting enough protein is essential.
Supports muscle protein synthesis and recovery after workouts
Increases satiety and helps preserve lean mass during weight loss
Supports immune function, hormone production, and tissue repair
Input your weight, height, age, and gender. Choose between metric or imperial units.
Choose your activity level from sedentary to very active based on your exercise frequency.
Select whether you want to lose weight, maintain, or gain muscle mass.
Select your training style: standard, athletic, bodybuilding, or endurance.
View your personalized daily protein intake and distribution across meals.
While total daily protein intake is most important, distributing protein evenly throughout the day can optimize muscle protein synthesis. Research suggests consuming 20-40g of protein per meal, spread across 4-6 meals daily.
Start your day with 25-35g protein to break overnight fasting and kickstart muscle protein synthesis.
Consume 20-30g protein 1-2 hours before training to fuel your workout and prevent muscle breakdown.
Within 2 hours after training, consume 20-40g protein to maximize muscle recovery and growth.
Slow-digesting protein (casein) before bed provides amino acids throughout the night for muscle repair.