Daily Protein Intake Calculator
Estimate your daily protein needs based on activity level.
About this Tool
The Protein Calculator estimates your daily protein requirement based on your body weight and activity level. Protein is a crucial macronutrient for building and repairing tissues, making enzymes and hormones, and supporting muscle mass. Your protein needs vary depending on how active you are.
Common Use Cases
Muscle Building
Ensure you're consuming enough protein to support muscle growth and repair after workouts.
Weight Management
A higher protein intake can increase satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.
General Health
Meet your body's basic needs for tissue repair and other vital functions.
Pro Tips
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Distribute Throughout the Day
Spread your protein intake across several meals throughout the day for better absorption and muscle protein synthesis.
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Choose Lean Sources
Good sources of protein include chicken breast, fish, lean beef, eggs, dairy, legumes, and tofu.
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Needs May Vary
Your protein needs may be higher if you are pregnant, breastfeeding, or recovering from an injury.