Protein Calculator
Calculate your optimal daily protein intake and get personalized recommendations.
Daily Protein Requirements
Optimal Daily Protein70g
Recommended daily protein intake
Range56g - 84g
Acceptable range based on your goals
Per Meal23g × 3 meals
Recommended protein per meal
Protein Sources
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken Breast | 100g | 31g | 165 |
| Salmon | 100g | 25g | 208 |
| Eggs | 2 large | 12g | 156 |
| Greek Yogurt | 1 cup | 23g | 130 |
| Lentils | 1 cup cooked | 18g | 230 |
| Tofu | 100g | 8g | 76 |
| Quinoa | 1 cup cooked | 8g | 222 |
| Whey Protein | 1 scoop | 24g | 120 |
Recommendations
Timing:
Spread protein intake across 3 meals for optimal absorption
Sources:
Include a variety of protein sources for optimal nutrition
Supplementation:
Focus on whole food protein sources
Hydration:
Increase water intake with higher protein consumption