Protein Calculator - Calculate Daily Protein Needs

Why Protein Matters

Protein is one of three macronutrients essential for health. It's composed of amino acids that build and repair tissues, make enzymes and hormones, and support immune function.

Key Functions of Protein

• Muscle Building: Repairs and builds muscle tissue
• Satiety: Reduces hunger and cravings
• Metabolism: Higher thermic effect than carbs/fats
• Bone Health: Supports bone density
• Immune Function: Produces antibodies
• Hormone Production: Essential for hormone synthesis

Protein Guidelines by Goal

Best Protein Sources

Animal-Based (Complete Proteins)

Plant-Based (Various Completeness)

Tips for Hitting Protein Goals

• Start with breakfast: Include 25-30g protein at breakfast
• Plan meals around protein: Choose protein source first, build meal around it
• Use supplements strategically: Protein powder for convenience
• Prep in advance: Cook protein in bulk, portion for easy access
• High-protein snacks: Greek yogurt, cottage cheese, jerky, nuts

Frequently Asked Questions

How much protein do I really need?

Most people need 1.2-2.0g per kg of bodyweight, depending on goals and activity. Sedentary adults need less (~0.8-1.0g/kg), while athletes and those in fat loss need more.

Is there such thing as too much protein?

Yes, extremely high intakes (>3g/kg long-term) may cause issues for some people. Most people never approach this level.

Can I get all my protein from plants?

Yes, with proper planning and variety. Combine different plant proteins throughout the day for complete amino acid profiles.

Do I need protein powder?

No, it's a convenience tool. Whole food protein sources are preferable. Powder helps when whole food isn't practical.

What's the best time to eat protein?

Distribute protein evenly across 3-5 meals, spacing 3-5 hours apart. Include 20-40g within 2 hours post-workout.

Can you eat too much protein?

For healthy people, very high protein (above 3g/kg or ~0.68g/lb) has no proven benefits and may displace other nutrients. Excess protein is excreted or used for energy.

Is whey protein necessary?

No, it's convenient but not necessary. Whole food protein sources work perfectly. Whey is beneficial post-workout due to fast absorption, but not required.

Do vegetarians get enough protein?

Yes, with proper planning. Focus on variety: legumes, soy products, nuts, seeds, whole grains. Many plant-based athletes thrive.

Does cooking destroy protein?

No, cooking denatures protein but doesn't destroy it. Denaturation makes amino acids more available for absorption.

What about protein before bed?

Slow-digesting protein (casein from cottage cheese or casein powder) before bed can support overnight muscle recovery and reduce muscle breakdown during sleep.