Protein Calculator
Calculate your optimal daily protein intake according to your weight, activity, and goals.
Tip
For maintenance, a moderate protein intake is sufficient for recovery.
Recommended intake
84 g/day
Minimum
0 g
Optimal
0 g
Maximum
0 g
Meal distribution
Approximate per meal: ~21g
Protein sources (per 100g)
Chicken
31g
Eggs
13g
Salmon
25g
Beef
26g
Tofu
8g
Lentils
9g
Importance of protein
Protein is essential for building muscle, repairing tissues, producing enzymes and hormones. Adequate intake improves exercise recovery, increases satiety, and helps maintain muscle mass during weight loss.
Protein timing
Distributing protein across 4-5 meals optimizes muscle synthesis. The body can effectively absorb about 25-40g per meal. Consuming protein after exercise (within 2h) supports recovery.
Protein sources
Complete proteins (meat, fish, eggs, dairy) contain all essential amino acids. Plant proteins (legumes, tofu) can be combined to obtain a complete profile. Quality and digestibility also matter.