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Protein Intake Calculator

Optimal Protein Intake Calculator

Discover your personalized protein needs based on activity level, goals, and body composition.

Your Weight (kg/lbs): kg lbs

Activity Level: Sedentary (little or no exercise) Lightly Active (light exercise 1-3 days/week) Moderately Active (moderate exercise 3-5 days/week) Very Active (hard exercise 6-7 days/week) Extremely Active (athlete/training 2x/day)

Primary Goal: Maintenance Muscle Gain Athletic Performance Fat Loss (calorie deficit) Body Recomposition

Age: Under 25 25-40 40-60 Over 60

Your Optimal Protein Intake:

Quality Protein Sources:

• Animal: Chicken, turkey, fish, eggs, Greek yogurt
• Plant: Lentils, chickpeas, tofu, quinoa, tempeh
• Supplements: Whey, casein, pea protein (when needed)

Note: Individual needs may vary. Consult a nutritionist for personalized advice.