Protein Calculator

Calculate your daily protein needs for muscle building, weight loss, or general health

Calculate Protein Protein Guide

Calculate Your Daily Protein Needs

Get personalized protein recommendations based on your goals and lifestyle

If known, for more accuracy

Complete Protein Guide

Complete Proteins

Contains all 9 essential amino acids

  • Meat, Fish, Poultry
  • Eggs and Dairy
  • Quinoa
  • Soy products
  • Protein powders
Incomplete Proteins

Missing some essential amino acids

  • Beans and Legumes
  • Nuts and Seeds
  • Grains
  • Most vegetables
  • Can be combined
Protein Timing

When to consume protein

  • Within 30min post-workout
  • Spread throughout day
  • Before bed (casein)
  • Upon waking
  • Every 3-4 hours

Protein Quality Comparison

Protein Source Protein per 100g Biological Value Complete? Best For
Whey Protein 80-90g 104 Yes Post-workout
Chicken Breast 31g 79 Yes Lean muscle
Eggs 13g 100 Yes Any time
Greek Yogurt 10g 88 Yes Snacks
Lentils 9g 30 No Vegetarian
Important Notes
  • These calculations are estimates based on current research and guidelines
  • Individual protein needs may vary based on genetics, health status, and goals
  • Consult with a registered dietitian for personalized nutrition advice
  • Adequate hydration is important when consuming higher protein amounts
  • Quality matters - focus on complete protein sources when possible