Tool World

Protein Intake Calculator

Calculate your optimal daily protein intake

Calculate your optimal protein intake based on your weight, fitness goals, and activity level. Get per-meal targets for better protein distribution.

Frequently Asked Questions

Why is protein intake important for muscle building?

Protein is essential for muscle repair and growth. It provides the building blocks (amino acids) necessary for repairing damaged muscle tissue after workouts.

How is my protein intake calculated?

Your protein intake is calculated based on factors like your weight, activity level, and fitness goals. This calculator provides a personalized recommendation.

What are good sources of protein?

Good sources of protein include lean meats, fish, eggs, dairy, legumes, nuts, and protein supplements like whey or plant-based proteins.

How much protein do I need daily for muscle gain?

Generally, for muscle gain, it's recommended to consume about 1.6 to 2.2 grams of protein per kilogram of body weight, depending on your training goal.

Can I use the protein intake calculator if I'm vegetarian or vegan?

Absolutely! The calculator can help you determine your protein needs regardless of your diet type, and suggest plant-based protein sources.