Free Tool
Protein Calculator
Calculate your optimal daily protein intake for muscle building, weight loss, or maintenance.
Protein Calculator
Why Protein Matters
✔Muscle Building
Protein provides amino acids essential for muscle protein synthesis and recovery after workouts.
✔Weight Loss
High protein intake increases satiety and helps preserve lean muscle mass during calorie restriction.
✔Metabolism Boost
Protein has a higher thermic effect, meaning you burn more calories digesting it.
✔Recovery
Adequate protein speeds up recovery between workouts and reduces muscle soreness.
Top Protein Sources
Chicken Breast
100g
31g
Salmon
100g
25g
Eggs
2 large
13g
Greek Yogurt
170g
17g
Lean Beef
100g
26g
Tofu
100g
8g
Protein Intake Guidelines
1
General Health
0.8g per kg body weight (RDA minimum)
2
Active Lifestyle
1.2-1.6g per kg body weight
3
Muscle Building
1.6-2.2g per kg body weight