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Protein Calculator
Calculate daily protein needs, meal distribution, and get personalized nutrition recommendations
Personal Information
Goals & Activity Level
Daily Protein Requirement
Meal Distribution
Daily Distribution
Goal Analysis
Quick Summary
Protein Sources & Recommendations
How Protein Calculation Works
Protein Requirements by Goal
Different goals require different protein intake levels. Sedentary individuals need 0.8g/kg (RDA minimum), while athletes need up to 2.2g/kg body weight.
Age & Gender Adjustments
Adults over 50 need 10% more protein to prevent muscle loss. Active males may need slightly higher intake due to greater muscle mass.
Meal Distribution
Protein synthesis is optimized when intake is spread throughout the day. Breakfast gets 25%, lunch 35%, dinner 30%, and post-workout 10%.
Protein Quality
Complete proteins (eggs, dairy, meat) contain all essential amino acids. Plant proteins should be combined (dal + rice) for complete amino acid profile.
Protein & Nutrition Guidelines
Protein Timing:
- • Morning: 20-30g within 1 hour of waking
- • Pre-workout: 10-15g protein 30-60 min before
- • Post-workout: 20-40g within 30 minutes
- • Evening: Casein protein or Greek yogurt before bed
Indian Combinations:
- • Dal + Rice: Complete protein combination
- • Curd + Nuts: Casein protein with healthy fats
- • Paneer + Vegetables: High-quality protein meal
- • Eggs + Rotis: Complete amino acid profile
Your Protein Profile:
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