Protein Calculator

Calculate your optimal daily protein intake based on your body metrics, activity level, and fitness goals.

▶ Advanced Options
120g
Daily Protein Target
Optimal range: 110-130g per day

Complete Macro Breakdown

Protein 120g (30%)
Carbohydrates 175g (44%)
Fats 58g (26%)
Total Calories 1686 kcal

Protein Distribution

Breakfast
30g
Lunch
35g
Dinner
40g
Snacks
15g

Protein Sources Guide

🍗
Chicken Breast
Palm-sized (3 oz) = 26g
🐟
Salmon
Palm-sized (3 oz) = 22g
🥚
Eggs
2 large eggs = 12g
🥛
Greek Yogurt
1 cup (8 oz) = 20g

Your Protein Recommendation

Based on your weight, activity level, and muscle-building goal, this protein intake will optimize muscle protein synthesis and support recovery. The range accounts for individual variation and training intensity.

Timing Matters

Distribute protein evenly across meals, aiming for 25-40g per meal. Post-workout, consume 20-30g within 2 hours for optimal recovery.

Sample Daily Protein Plan

Breakfast: 3-egg omelette with chicken sausage 28g
Lunch: Grilled chicken breast salad with chickpeas 38g
Snack: Greek yogurt with almonds 22g
Dinner: Salmon fillet with quinoa and vegetables 35g
Daily Total 123g