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Protein Calculator
Calculate your optimal daily protein intake based on your body weight, activity level, and fitness goals. Get personalized recommendations and discover high-protein food sources.
Protein Calculator
Calculate your daily protein needs based on weight, activity, and goals
Your Information
3 meals6 meals
Protein Optimization Tips
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Complete Proteins
Choose complete protein sources with all essential amino acids: eggs, meat, fish, quinoa, soy.
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Timing Matters
Distribute protein intake throughout the day. Aim for 20-30g per meal for optimal absorption.
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Post-Workout
Consume protein within 2 hours after exercise to support muscle recovery and growth.
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Plant Variety
Combine plant proteins (beans + rice, hummus + pita) to get all essential amino acids.