Protein Calculator
Calculate your daily protein needs based on body weight and activity level. Free online protein intake calculator.
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Protein Sources & Timing
Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Getting enough protein is especially important if you exercise regularly, are trying to lose fat while preserving muscle, or are recovering from injury.
High-Quality Protein Sources
Animal-Based
- Chicken breast (31g per 100g)
- Salmon & tuna (20–25g per 100g)
- Eggs (6g per large egg)
- Greek yogurt (10g per 100g)
- Cottage cheese (11g per 100g)
Plant-Based
- Lentils (9g per 100g cooked)
- Chickpeas (9g per 100g cooked)
- Tofu & tempeh (8–19g per 100g)
- Quinoa (4g per 100g cooked)
- Nuts & seeds (15–25g per 100g)
Protein Timing Tips
- Spread it out: Aim for 20–40g of protein per meal to optimize muscle protein synthesis.
- Post-workout: Consume protein within 1–2 hours after training to support recovery.
- Before bed: A slow-digesting protein like casein can support overnight recovery.
- At breakfast: Including protein in your morning meal helps control appetite throughout the day.
Frequently Asked Questions
The general RDA is 0.8g per kg of body weight for sedentary adults. However, active individuals need 1.2–1.6g/kg, and competitive athletes may require 2.0g/kg or more to support muscle repair and growth.