Protein Calculator
Calculate your optimal daily protein intake based on your weight, activity level, age, and fitness goals. Get personalized recommendations for muscle building, weight loss, or general health.
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Understanding Protein Requirements
Why Protein Matters
Protein is essential for muscle repair, immune function, and overall health. Your protein needs depend on factors like body weight, activity level, age, and fitness goals.
Protein Timing
- Post-workout: 20-40g within 2 hours for muscle recovery
- Throughout the day: Spread intake across 3-4 meals
- Before bed: 20-30g casein protein for overnight recovery
Quality vs Quantity
Focus on complete proteins that contain all essential amino acids. Animal proteins are complete, while plant proteins should be combined for optimal amino acid profiles.
