Protein Intake Calculator

Protein Intake Calculator

Calculate your recommended daily protein intake based on your weight, activity level, and fitness goals

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Imperial (lb)
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Your Recommended Protein Intake

Minimum Daily Protein: 0g
Optimal Daily Protein: 0g
Maximum Daily Protein: 0g
Protein per Meal (4 meals): 0g
Protein per kg/lb of Body Weight: 0g

Protein as Part of Your Diet

Calories from Protein (approx.): 0 calories
Percentage of 2000 calorie diet: 0%

High-Quality Protein Sources

Listed below are protein-rich foods across different categories with their protein content per 100g.

Animal Proteins

Chicken Breast (cooked)

Protein: 31g per 100g

Calories: 165 per 100g

Turkey Breast (cooked)

Protein: 29g per 100g

Calories: 170 per 100g

Lean Beef (cooked)

Protein: 26g per 100g

Calories: 250 per 100g

Salmon (cooked)

Protein: 25g per 100g

Calories: 208 per 100g

Tuna (canned in water)

Protein: 25g per 100g

Calories: 116 per 100g

Eggs (whole)

Protein: 13g per 100g (6g per large egg)

Calories: 143 per 100g (72 per large egg)

Dairy Proteins

Greek Yogurt (plain, low-fat)

Protein: 10g per 100g

Calories: 73 per 100g

Cottage Cheese (low-fat)

Protein: 11g per 100g

Calories: 81 per 100g

Whey Protein Powder

Protein: 70-90g per 100g

Calories: 340-400 per 100g

Milk (low-fat)

Protein: 3.5g per 100g

Calories: 42 per 100g

Plant-Based Proteins

Tofu (firm)

Protein: 10g per 100g

Calories: 76 per 100g

Tempeh

Protein: 19g per 100g

Calories: 193 per 100g

Lentils (cooked)

Protein: 9g per 100g

Calories: 116 per 100g

Chickpeas (cooked)

Protein: 9g per 100g

Calories: 164 per 100g

Black Beans (cooked)

Protein: 8.9g per 100g

Calories: 132 per 100g

Quinoa (cooked)

Protein: 4.4g per 100g

Calories: 120 per 100g

Pumpkin Seeds

Protein: 19g per 100g

Calories: 446 per 100g

Peanut Butter

Protein: 25g per 100g

Calories: 588 per 100g

Sample High-Protein Meal Plans

The following meal plans can help you achieve your protein targets. Adjust portions based on your specific needs.

Muscle Building Plan (~150g protein)

Breakfast: Greek yogurt parfait with berries and nuts (30g protein)
Mid-Morning Snack: Protein shake with 1 scoop whey (25g protein)
Lunch: Grilled chicken with quinoa and vegetables (40g protein)
Afternoon Snack: Cottage cheese with apple slices (15g protein)
Dinner: Salmon with sweet potato and broccoli (30g protein)
Evening Snack: Protein pudding (10g protein)

Weight Loss Plan (~120g protein)

Breakfast: Egg white omelet with vegetables and toast (25g protein)
Mid-Morning Snack: Low-fat Greek yogurt (15g protein)
Lunch: Tuna salad with mixed greens (30g protein)
Afternoon Snack: Protein bar (15g protein)
Dinner: Turkey breast with vegetables (35g protein)

Plant-Based Plan (~100g protein)

Breakfast: Tofu scramble with vegetables and whole grain toast (20g protein)
Mid-Morning Snack: Homemade protein smoothie with plant protein powder (20g protein)
Lunch: Lentil soup with quinoa salad (25g protein)
Afternoon Snack: Edamame with sea salt (10g protein)
Dinner: Tempeh stir-fry with brown rice and vegetables (25g protein)

Your Protein Intake Results

Daily Protein Recommendations

Weight:

Activity Level:

Fitness Goal:

Minimum Daily Protein:

Optimal Daily Protein:

Maximum Daily Protein:

Protein per Meal (4 meals):

Protein per kg/lb of Body Weight:

Calories from Protein (approx.):

Protein Intake Tips

  • Distribute your protein intake throughout the day for optimal muscle protein synthesis
  • Consume protein-rich foods after workouts to support recovery
  • Include a variety of protein sources to ensure you get all essential amino acids
  • Stay hydrated when consuming higher protein amounts
  • Adjust your protein intake as your body weight and fitness goals change
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