Protein Calculator
Calculate your daily protein requirements based on your age, gender, height, weight, and activity level. Protein is essential for building and repairing tissues, making enzymes and hormones, and is an important building block of bones, muscles, cartilage, skin, and blood.
Your Protein Needs:
| Maintenance | 0 g/day |
|---|---|
| Muscle Gain | 0 g/day |
| Fat Loss | 0 g/day |
| Based on Body Weight | 0 g/day |
| Based on Lean Mass | 0 g/day |
About Protein Calculator
Protein is one of three macronutrients (along with fats and carbohydrates) that our bodies need in relatively large amounts. It's essential for building and repairing tissues, making enzymes and hormones, and is an important building block of bones, muscles, cartilage, skin, and blood.
How Much Protein Do You Need?
The amount of protein you need depends on several factors:
- Activity level: More active individuals need more protein
- Age: Older adults may need more protein to prevent muscle loss
- Body composition goals: Muscle building requires more protein than maintenance
- Current body composition: Those with more lean mass need more protein
Protein Intake Recommendations
General protein intake recommendations vary based on goals:
- Maintenance: 0.8-1.0g per pound of body weight (1.8-2.2g per kg)
- Muscle gain: 1.0-1.2g per pound of body weight (2.2-2.6g per kg)
- Fat loss: 1.0-1.4g per pound of body weight (2.2-3.0g per kg) to preserve muscle
Protein Sources
Good sources of protein include:
- Lean meats (chicken, turkey, lean beef)
- Fish and seafood
- Eggs
- Dairy products (milk, yogurt, cheese)
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
- Soy products (tofu, tempeh)