Let's start with your essential details
Your body composition determines protein needs
Your activity level significantly impacts protein requirements
Sedentary
Little to no exercise
Light
1-3 days/week
Moderate
3-5 days/week
High
6-7 days/week
Extreme
2x daily
Customize recommendations to your specific needs
Lose Fat
Preserve muscle while losing weight
Maintain
Keep current physique
Build Muscle
Increase lean mass
Performance
Optimize athletic output
Optimal Daily Protein Intake
Per Body Weight
0.82 g/lb
Calories from Protein
20% of daily intake
Per Meal
Based on 3 meals
Post-Workout
Within 2 hours
Recommended Range
Protein Sources to Meet Your Goal
Optimal Timing
Personalized Insights
Science-Based
Our calculations use the latest research from sports nutrition and medical literature to provide evidence-based recommendations.
Safe & Personalized
Recommendations consider your health conditions and adjust protein intake to safe, effective levels for your situation.
Dynamic Adjustments
Your protein needs change with activity, stress, and goals. Our calculator adapts to provide real-time accurate recommendations.