💪 Protein Calculator
Calculate your optimal daily protein intake for muscle building, weight management, and overall health
Your Information
About Plant-Based Protein
🌱 Complete Protein Sources
- Hemp Seeds: 10g per 3 tbsp, all 9 essential amino acids
- Quinoa: 8g per cup, complete protein profile
- Lentils + Rice: 18g per cup combined
- Chickpeas: 15g per cup, versatile protein
- Spirulina: 8g per 2 tbsp, 60% protein by weight
💪 Muscle Building Tips
- Aim for 1.6-2.2g protein per kg body weight
- Distribute protein evenly across meals
- Consume 20-30g within 2 hours post-workout
- Combine complementary proteins for complete amino acids
- Stay hydrated and maintain alkaline pH
📊 Protein Goals by Activity
- Sedentary: 0.8g/kg (maintenance)
- Active: 1.2-1.4g/kg (general fitness)
- Muscle Building: 1.6-2.2g/kg (hypertrophy)
- Endurance Athletes: 1.2-1.6g/kg
- Weight Loss: 1.6-2.4g/kg (preserve muscle)