Protein Intake Calculator
Get your daily protein in grams, per meal, and food equivalents for your goals.
How to Use This Tool
- Enter weight and select activity/goal.
- Choose meals and veg option.
- Get grams and equivalents.
Why Protein Intake Matters
Supports muscle repair, satiety, and metabolism.
Understanding Results
Total g/day, divided per meal. Equivalents for easy planning.
Healthy Tips
- Spread across meals for absorption.
- Pre/post workout timing key.
- Veg: Combine sources for complete protein.
- Aim high quality (eggs, lean meat).
- Don't exceed 2.2g/kg.
FAQs
How much protein per day?
0.8g/kg maintain, 1.6g/kg gain.
Protein for muscle gain?
1.6-2.2g/kg.
Per meal how much?
20-40g for absorption.
Veg protein sources?
Lentils, tofu, quinoa.
Pre/post workout?
20g each.
Activity adjusts?
+0.2-0.6g/kg.
Protein quality?
Complete proteins best.
For weight loss?
1.2g/kg to preserve muscle.
Food equivalents?
1 egg = 6g, chicken breast = 25g.
Protein calculator free?
Yes.
For seniors?
1.2g/kg for muscle.
Too much protein risk?
Kidney strain if pre-existing.
Distribute meals?
Evenly across 3-5 meals.
Consult doctor?
If kidney issues.
Track protein?
Use app.