Protein Calculator
Calculate your optimal protein intake based on your goals and visualize your daily protein distribution
Calculate Your Protein Needs
Protein Distribution
Sample Meal Plan
1
Breakfast
0g protein – Eggs, Greek yogurt, or protein smoothie
2
Lunch
0g protein – Chicken, fish, or tofu with quinoa
3
Snack
0g protein – Protein bar, nuts, or cottage cheese
4
Dinner
0g protein – Lean meat, fish, or legumes with vegetables
Your results will appear here
Enter your details and click “Calculate Protein Needs” to see your personalized protein recommendations.
High-Quality Protein Sources
Animal Sources
Chicken, turkey, eggs, fish, lean beef, dairy
Plant Sources
Lentils, chickpeas, quinoa, tofu, tempeh, edamame
Dairy & Alternatives
Greek yogurt, cottage cheese, whey protein, soy milk
Nuts & Seeds
Almonds, peanuts, chia seeds, pumpkin seeds