Protein & Calorie Intake Calculator
Calculate your daily protein needs and calorie targets for optimal nutrition
Daily Protein
—
grams
Daily Calories
—
calories
Protein per kg
—
g/kg
Daily Macronutrient Breakdown
Protein
–g
–%
Carbs
–g
–%
Fats
–g
–%
Protein Distribution Plan
Protein & Nutrition Guidelines
Protein Timing & Distribution
- Distribute protein evenly across 3-4 meals for optimal muscle protein synthesis
- Aim for 20-30g of high-quality protein per meal for young adults
- Older adults (65+) may need 30-40g protein per meal for maximum benefit
- Post-workout protein within 2 hours supports muscle recovery and growth
- Evening protein intake can support overnight muscle recovery
Protein Quality & Sources
- Complete proteins contain all essential amino acids (meat, dairy, eggs)
- Combine plant proteins (rice + beans) to create complete amino acid profiles
- Leucine-rich foods (dairy, meat) are especially effective for muscle building
- Whey protein is rapidly absorbed, casein provides sustained amino acid release
- Include variety: aim for both animal and plant protein sources
Important Health & Nutrition Disclaimer
These calculations are estimates based on scientific research and population averages. Individual protein and calorie needs may vary based on metabolism, medical conditions, training intensity, and genetic factors. Protein requirements may be higher during periods of illness, injury recovery, or intense training. This calculator is for informational purposes only and should not replace professional medical or nutritional advice. Always consult healthcare professionals, registered dietitians, or sports nutritionists for personalized guidance on nutrition, supplementation, and dietary changes.