🔬 Evidence-based – based on current sports nutrition guidelines
Protein Calculator – Your Daily Protein Needs
How much protein do you really need? Calculate individually based on weight, activity and goal.
🥩 Calculate Protein Needs – FreeProtein Requirements by Goal
| Goal | Protein per kg |
|---|---|
| General health | 0.8 g/kg |
| Weight loss (muscle preservation) | 1.2–1.6 g/kg |
| Endurance sports | 1.2–1.6 g/kg |
| Muscle gain | 1.6–2.2 g/kg |
| Elite athletes | 2.0–2.4 g/kg |
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Best Protein Sources
Chicken breast 31g/100g · Tuna 30g/100g · Eggs 13g/100g · Greek yogurt 10g/100g · Lentils 9g/100g
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Timing Matters
Distribute across 4–5 meals (25–40g each) for maximum muscle protein synthesis.
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Do I Need Protein Powder?
Whole foods first — powder is a convenient supplement, not necessary.
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Plant Protein
Combine sources (legumes + grains) for a complete amino acid profile.
Ready for Your Personal Protein Plan?
Calculate your exact protein needs and get personalised recipes with NutriLumo.