Protein Intake Calculator

💪 Protein Calculator

Calculate your daily protein requirements

🏋️ Your Weight

kg lbs

🏃 Activity Level

Sedentary

Little to no exercise

Light Activity

1-3 days/week

Moderate Activity

3-5 days/week

High Activity

6-7 days/week

🎯 Your Goal

📉

Weight Loss

⚖️

Maintenance

💪

Muscle Gain

Your Daily Protein Requirements

🥩

Daily Protein Target

0g

🍽️

Per Meal (3 meals)

0g

Approximate amount

🥗 Good Protein Sources

🐔

Chicken Breast

31g per 100g

🥚

Eggs

13g per 100g

🐟

Salmon

25g per 100g

🫘

Lentils

9g per 100g

💡 Personalized Tips

🧬 What is a Protein Intake Calculator?

 A Protein Intake Calculator helps you determine how much protein your body needs daily based on your weight, activity level, age, and fitness goals (like weight loss, muscle gain, or maintenance). Protein is essential for muscle repair, growth, and overall health.

⚙️ How to Use the Protein Intake Calculator

 1. Enter Your Weight (in kg or lbs): Protein needs depend on your body weight. Example: 70 kg or 155 lbs. 

 2. Select Your Activity Level: Choose how active you are during the day. 

 🧘 Sedentary (little or no exercise) 

 🚶 Lightly active (1–3 days/week) 

 🏋️ Moderately active (3–5 days/week) 

 🏃 Very active (6–7 days/week)

 3. Choose Your Fitness Goal: 

 🎯 Maintain weight 

 💪 Build muscle 

 🔥 Lose fat

 4. Click on "Calculate" or "Get Result": The calculator will show your daily protein requirement in grams. 

 📊 Example Input Example Value Weight 70 kg Activity Level Moderately active Goal Build muscle Result: ≈ 105–140 grams of protein per day 

💡 Tips for Better Accuracy Use your current body weight (not your goal weight).

 अपनी जीवनशैली से सबसे बेहतर मेल खाने वाली गतिविधि का स्तर चुनें।

 If you’re doing intense strength training, go for the higher end of the range. Spread your protein intake evenly across all meals for best results.