Your Protein Intake Recommendation
Your recommended daily protein intake is: grams
Suggested Protein Sources
Here’s a list of protein-rich foods to help you reach your daily goal:
How It Works
🧮 Our calculator uses a base protein factor of 1.2g per kg of body weight.
🏋️♂️ We then adjust this factor based on your sport, training intensity, and goals:
- Sport type can add 0.2-0.5 to the factor
- Training intensity can add 0.2-0.6
- Goals can add 0.1-0.3
🍗 Finally, we calculate your daily protein need and suggest a variety of protein sources to meet this goal.
Recommendations
⏰ Spread your protein intake throughout the day for optimal absorption.
🥩 Aim for a mix of animal and plant-based proteins for a complete amino acid profile.
💧 Increase your water intake when consuming more protein.
🍎 Don’t neglect other nutrients – maintain a balanced diet rich in fruits, vegetables, and whole grains.
📊 Regularly reassess your protein needs as your weight, training, and goals change.