Protein Intake Calculator

This calculator determines your ideal daily protein intake based on your body weight, fitness goal, and activity level. Protein is essential for muscle building, repair, and maintenance, especially during weight loss.

1. 1

   Enter Weight

   Input your current body weight in kilograms

2. 2

   Select Goal

   Choose your goal (muscle building, cutting, maintenance, or sedentary)

3. 3

   Select Activity Level

   Choose your weekly training intensity

• 1

  Distribute protein across 4-5 meals daily for better absorption

• 2

  Consume 20-40g protein within 2 hours post-workout for optimal recovery

• 3

  High-quality protein sources: chicken, fish, eggs, whey, dairy

• 4

  Drink adequate water with high protein intake to support kidneys

• Consuming all protein in one or two meals, reducing absorption

• Relying only on supplements instead of real food

• Neglecting protein on rest days despite its importance for recovery

• Not adjusting amount after weight or goal changes