Protein Intake Calculator
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🥩 PRO PROTEIN INTAKE CALCULATOR
SCIENCE-BASED TARGETS FOR FAT LOSS, MAINTENANCE & MUSCLE GAIN
1. BODY & GOAL METRICS
2. YOUR DAILY TARGETS
OPTIMAL DAILY PROTEIN INTAKE
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BASED ON YOUR ACTIVITY & GOAL
TARGET PER MEAL
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CALORIES FROM PROTEIN
0 kcal
WHAT DOES THIS LOOK LIKE IN REAL FOOD?
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RAW CHICKEN BREAST
0
WHOLE LARGE EGGS
0
SCOOPS OF WHEY (25G)
🔥 FAT LOSS & PROTEIN SYNERGY
During a calorie deficit (fat loss), your body may burn muscle for energy. Eating higher protein (1.8g to 2.2g per kg) prevents muscle breakdown and utilizes the Thermic Effect of Food (TEF)—meaning your body burns up to 30% of protein calories just digesting them!
🥩 PER-MEAL ABSORPTION MYTH
The myth that "your body can only absorb 30g of protein per meal" is false. However, for optimal Muscle Protein Synthesis (MPS), science shows that spreading your total protein evenly across 3 to 5 meals maximizes muscle building potential.
TOP PROTEIN SOURCES (PER 100G SERVING)
| FOOD SOURCE (RAW) | PROTEIN (GRAMS) | CALORIES (KCAL) |
|---|---|---|
| WHEY PROTEIN ISOLATE (1 Scoop) | 25G | 110 kcal |
| CHICKEN BREAST (Skinless) | 31G | 165 kcal |
| CANNED TUNA (In Water) | 25G | 116 kcal |
| LEAN BEEF (90% Lean) | 26G | 176 kcal |
| GREEK YOGURT (Plain, Non-fat) | 10G | 59 kcal |
| LARGE EGG (1 Whole Egg = 50g) | 6G | 72 kcal |
| LENTILS / DAL (Cooked) | 9G | 116 kcal |
| FIRM TOFU / PANEER (Low Fat) | 17G | 144 kcal |