Protein Intake Calculator
Calculate your optimal daily protein intake based on your body weight, activity level, and fitness goals. Get personalized recommendations for muscle building, maintenance, or weight loss.
Your Daily Protein Requirements
Daily Protein Target:
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Protein per kg Body Weight:
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Protein per Meal (4 meals):
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Body Composition Estimate
Estimated Lean Body Mass:
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Protein per kg Lean Mass:
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Calorie & Macronutrient Breakdown
Estimated Maintenance Calories:
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Protein Calories:
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Protein % of Total Calories:
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Recommended Fat Intake:
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Recommended Carb Intake:
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Meal Timing Recommendations
Breakfast:
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Lunch:
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Dinner:
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Snacks (2x):
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Pre/Post Workout
Pre-Workout (1-2 hours before):
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Post-Workout (within 2 hours):
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Top Protein Sources
Sample Meal Plan
Weekly & Cost Estimates
Weekly Protein Needed:
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Estimated Weekly Cost:
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Extra Water Needed:
Recommendation:
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Note: This calculator provides estimates for daily protein intake. Individual needs may vary based on metabolism, health conditions, and specific goals. Consult with a healthcare provider or registered dietitian before making significant dietary changes.
