Protein Calculator
Calculate your optimal daily protein intake for your goals
Calculate Your Protein Needs
Your Protein Needs
🥩 Quick Answer
Based on your weight and goals, you should aim for 84 grams of protein per day(77-98g range). This equals about 21g per meal if spread across 4 eating occasions. This provides 336 calories from protein alone.
Dr. Snezana Lawrence
Mathematical Historian
15+ years experience
PhD from Yale University. Published mathematical historian ensuring precision in all calculations.
Education
PhD in Mathematical History - Yale University
🍗 High-Protein Food Sources
| Food | Protein | Calories | Servings for Daily Goal |
|---|---|---|---|
| Chicken breast (3 oz) | 26g | 140 | 3.2 |
| Salmon (3 oz) | 22g | 175 | 3.8 |
| Greek yogurt (1 cup) | 17g | 100 | 4.9 |
| Eggs (2 large) | 12g | 140 | 7.0 |
| Tofu (1/2 cup) | 10g | 94 | 8.4 |
| Black beans (1/2 cup) | 8g | 114 | 10.5 |
| Whey protein (1 scoop) | 25g | 120 | 3.4 |
| Cottage cheese (1/2 cup) | 14g | 110 | 6.0 |
📑 Table of Contents
💪 Why Protein Matters
Protein is essential for virtually every function in your body:
Body Functions
- • Builds and repairs muscle tissue
- • Supports immune function
- • Produces enzymes and hormones
- • Maintains healthy skin, hair, nails
Weight Management
- • Increases satiety (feeling full)
- • Boosts metabolism (thermic effect)
- • Preserves muscle during weight loss
- • Reduces cravings
📊 How Much Protein Do You Need?
| Group | g/kg Body Weight | Notes |
|---|---|---|
| Sedentary Adults | 0.8g/kg | Minimum RDA |
| Recreationally Active | 1.0-1.2g/kg | Light exercise |
| Endurance Athletes | 1.2-1.4g/kg | Running, cycling, swimming |
| Strength Athletes | 1.6-2.0g/kg | Building muscle |
| Weight Loss | 1.2-1.6g/kg | Preserve muscle mass |
⏰ Protein Timing
- Spread Throughout the Day: Aim for 20-40g per meal for optimal muscle protein synthesis
- Post-Workout: Consume protein within 2 hours after training for recovery
- Before Bed: Casein or cottage cheese provides slow-release protein overnight
- Morning: Break the overnight fast with protein to jumpstart metabolism
💡 Tips for Getting Enough Protein
Start with Protein
Eat protein first at each meal to ensure you hit targets.
Prep Ahead
Batch cook chicken, hard-boil eggs for quick protein access.
Add to Every Meal
Include protein at breakfast, lunch, dinner, and snacks.
Use Supplements Wisely
Protein powder can help when whole foods aren't convenient.
❓ Frequently Asked Questions
How much protein do I need per day?
The recommended daily protein intake is 0.8g per kg for sedentary adults, 1.2-1.6g per kg for active individuals, and up to 2g per kg for athletes and those building muscle.
When should I eat protein?
Spread protein intake throughout the day for optimal absorption. Aim for 20-40g per meal, and consider protein within 2 hours post-workout.
Can I eat too much protein?
For healthy individuals, high protein intake is generally safe. However, those with kidney disease should consult a doctor. Extremely high intake may not provide additional benefits.
Do I need protein supplements?
Most people can meet protein needs through whole foods. Supplements are convenient but not necessary. They can help when hitting protein targets is challenging.
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Dr. Snezana Lawrence
Mathematical Historian | PhD from Yale
Dr. Lawrence is a published mathematical historian with a PhD from Yale University. She ensures mathematical precision and accuracy in all our calculations, conversions, and academic score calculators. Her expertise spans computational mathematics and educational assessment.
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