Protein Calculator
Amancalc.com
What is a Protein Calculator?
A protein calculator helps you determine your optimal daily protein intake based on your weight, activity level, and fitness goals. Protein is essential for muscle repair, growth, satiety, and overall health.
This calculator provides personalized protein recommendations ranging from minimum requirements for muscle maintenance to optimal levels for muscle building and recovery.
Why Protein Matters
Protein Recommendations by Goal
Weight Loss (Cut)
Higher protein intake (2.0-2.5g/kg) helps preserve muscle mass during calorie restriction and increases satiety.
Weight Maintenance
Moderate protein intake (1.6-2.2g/kg) supports muscle maintenance and overall health.
Muscle Building (Bulk)
Higher protein intake (1.8-2.5g/kg) supports muscle growth and recovery from intense training.
Best Protein Sources
Animal Sources
- • Chicken breast (31g per 100g)
- • Fish (20-25g per 100g)
- • Eggs (6g per egg)
- • Greek yogurt (10g per 100g)
- • Lean beef (26g per 100g)
Plant Sources
- • Lentils (9g per 100g cooked)
- • Chickpeas (9g per 100g cooked)
- • Tofu (8g per 100g)
- • Quinoa (4g per 100g cooked)
- • Nuts and seeds (varies)
Frequently Asked Questions
Can you eat too much protein?
For most healthy individuals, up to 2.5g per kg bodyweight is safe and beneficial. Very high intakes (3g+ per kg) may cause digestive issues in some people but are generally not harmful for healthy individuals.
When should I consume protein?
Distribute protein throughout the day. Aim for 20-40g per meal. Consuming protein within 2 hours after exercise can enhance recovery and muscle growth.
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