Protein Calculator
Calculate your daily protein needs based on your goals and activity level
Protein Sources
High-Protein Foods:
Chicken Breast31g per 100g
Lean Beef26g per 100g
Salmon25g per 100g
Eggs13g per 2 large
Greek Yogurt20g per 1 cup
Cottage Cheese25g per 1 cup
Whey Protein25g per 1 scoop
Lentils18g per 1 cup cooked
Quinoa8g per 1 cup cooked
Almonds6g per 1 oz (23 nuts)
Protein Tips:
- • Spread protein intake throughout the day
- • Aim for 20-40g per meal for optimal muscle synthesis
- • Include protein within 2 hours post-workout
- • Combine incomplete plant proteins for complete amino acid profiles
- • Consider protein powder if struggling to meet targets
- • Older adults may need higher protein intake
- • Quality matters - choose lean, minimally processed sources