Protein Calculator
Calculate your optimal daily protein intake based on your goals and activity level
Calculator
Recommended for maintaining current muscle mass
3-5 days per week
Protein Sources
Chicken Breast (100g)31g
Greek Yogurt (100g)10g
Eggs (1 large)6g
Salmon (100g)25g
Tuna (100g)30g
Lean Beef (100g)26g
Lentils (cooked, 100g)9g
Chickpeas (cooked, 100g)9g
Almonds (28g)6g
Protein Powder (1 scoop)20-25g
Cottage Cheese (100g)11g
Tofu (100g)8g
Tip: Distribute your protein intake evenly throughout the day for optimal muscle protein synthesis. Aim for 20-40g of protein per meal.