Protein Calculator
What is Protein?
Protein is an essential macronutrient that plays crucial roles in:
- Building and repairing muscle tissue
- Supporting immune system function
- Producing enzymes and hormones
- Maintaining healthy skin, hair, and nails
How Much Protein Do You Need?
Your protein needs depend on several factors:
- Body weight and composition
- Activity level and exercise type
- Age and gender
- Health goals (maintenance, muscle gain, weight loss)
Animal Sources
- Chicken breast (31g per 100g)
- Eggs (6g per large egg)
- Greek yogurt (10g per 100g)
- Salmon (25g per 100g)
- Lean beef (26g per 100g)
Plant Sources
- Lentils (9g per 100g cooked)
- Quinoa (4g per 100g cooked)
- Tofu (8g per 100g)
- Chickpeas (15g per 100g)
- Almonds (21g per 100g)
Practical Tips
- Spread protein intake throughout the day
- Include protein in every meal
- Consider protein supplements if needed
- Plan meals in advance
- Track your protein intake
Common Mistakes to Avoid
- Relying too heavily on supplements
- Not varying protein sources
- Overlooking plant-based options
- Consuming too much at once