Use my free protein intake calculator to calculate your daily protein requirements.

Whether you’re a pro athlete or a home gym enthusiast, knowing your protein needs is essential to reach your goals.

It’s easy to use and works whether you’re working on building muscle or weight loss.

How To Use The Protein Intake Calculator

The protein intake calculator is simple and it's built that way by design.

I didn't want to rack my brain trying to figure out the math, so this calculator takes care of all that.

Just input your information and select the options from the drop down menus, then hit calculate.

Why Is Protein Intake Important?

How Much Protein Do I Need?

This depends on several factors such as your age, fitness goals, and activity levels but...

At the very minimum, the recommended daily protein intake is 0.8 grams per kilogram of your bodyweight.

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How To Calculate Protein Intake

The formula for protein intake is: Your bodyweight in kgs x 0.8

So if you weigh 200 lbs, you'll first need to convert those pounds to kilos (divide your weight in lbs / 2.2), then multiple that result times 0.8

Here's the formula for this example: 200 lbs/2.2 = 91 kg

Now I multiply 91 x 0.8 = 73, so I need 73g of daily protein at the very minimum for my body to maintain basic bodily functions

This is why it's easier to just use the calculator above.

Why Do I Need Protein?

Protein is in everything in our body and some are made by our body, but there are some we have to get from diet.

These proteins help us to grow and repair cells and tissues and also necessary for our bodies to carry out processes on a daily basis.

With that in mind, this is why someone trying to build muscle needs more protein than the bare minimum to repair and grow those muscle cells you break down during workouts.

What Are The Best Sources Of Protein?

• Meat: Choose lean meats like chicken, turkey, fish, pork, and beef

• Eggs: Contain all the amino acids your body needs making them a great protein source

• Beans: Beans, lentils, peas (plant based protein)

• Dairy: Milk, cheese, yogurt

• Nuts: Almonds, walnuts, seeds

• Soy: Tofu and Tempeh are vegan protein sources

EXPLORE MORE: Creatine Calculator

What About Protein Supplements?

There's tons of whey protein powders, bars, and even fortified foods like pizza but your first source of protein should always come from real food.

The supplements should only supplement your diet.

I personally like Quest bars when I'm on the go cause they're convenient and give me about 21g of protein with only 190 calories.

After working out, I also take Optimum Nutrition whey protein powder and the 5 lbs container will last me a little over 2 months.