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Protein Calculator: find your perfect intake

6 min. read

Losing weight, building muscle, or just aiming to feel stronger? It all starts with the right amount of protein. Use our science-based protein calculator to discover how much protein your body actually needs—no guesswork, just facts.

Support your goals with the Protein Calculator!

Find out how long it will take you to lose weight

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Table of content

Why protein matters more than you think

Proteins are the building blocks of your body. They help repair tissues, support immunity, and build lean muscle. Every cell in your body contains protein—it’s essential for recovery, energy, and keeping your metabolism active.

Here’s why protein deserves a central spot in your nutrition:

  • Muscle maintenance: Prevents muscle loss, especially during weight loss
  • Satiety: Keeps you full longer, reducing the urge to snack
  • Metabolism boost: Increases calorie burn through digestion
  • Tissue repair: Essential for recovery from exercise or injury
  • Immune support: Helps the body fight off illness and inflammation

Whether you're looking to lose weight, gain muscle, or simply improve your eating habits, protein is the key player in helping your body thrive.

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Weight Loss Calculator: how to understand what you need to lose weight

Not getting enough protein can do more harm than you think. It doesn’t just slow down your progress—it can lead to muscle loss, constant fatigue, weakened immunity, and persistent cravings. Many people, especially when dieting, unintentionally cut too much protein, leaving their body undernourished. When your body lacks protein, it struggles to function properly. Hunger kicks in more often, energy drops, and you may feel like your willpower is constantly under attack. Ensuring adequate protein intake helps you stay full, energized, and mentally focused throughout the day.
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How our Protein Calculator works

Our calculator helps you find your ideal daily protein intake based on your weight, activity level, and health goal. It takes just a few seconds — and gives you a science-backed target that’s specific to you.
To find out your personalized protein intake, enter your details below:

Protein Calculator

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Your Goal

This tool is for informational purposes and does not qualify as a medical opinion. Consult your doctor before beginning any diet or exercise plan.

Dietitian comment

Ievgeniia Dobrynina, Dietitian

    A protein calculator is a great starting point for understanding your nutritional needs. It gives you a personalized target based on real factors like your weight, goals, and physical activity. But remember—this is just a baseline. For deeper guidance, it's best to consider your full nutritional picture. Take the quiz to receive your complete meal plan.

Protein and weight loss: the perfect duo

Protein is one of the most powerful tools for healthy and sustainable weight loss. It helps reduce appetite, keeps you full longer, and boosts your metabolism through the thermic effect of food (your body burns more calories digesting protein than carbs or fats).
More importantly, protein helps preserve muscle mass while you lose weight. This means the weight you drop is more likely to be fat — not muscle. A higher protein intake also helps prevent that all-too-familiar energy dip or brain fog often associated with dieting.

Smart protein picks for every meal

Incorporating more protein into your diet doesn’t have to be complicated. Here are some high-protein foods that are easy to include in daily meals:
  • Animal-based: Chicken breast, turkey, eggs, cottage cheese, Greek yogurt, tuna, lean beef, salmon
  • Plant-based: Lentils, chickpeas, tofu, tempeh, quinoa, edamame, almonds, chia seeds
For busy days, hard-boiled eggs, protein smoothies, or a serving of Greek yogurt make excellent high-protein snacks. You don’t need fancy products — just whole, nutrient-dense options that fit your routine.

Summary

Take control of your health journey with our protein calculator. Your personalized protein target isn’t just a number—it’s a starting point for better habits and real results. Whether you’re adjusting your meals for weight loss, strength, or general well-being, this target gives you the clarity to move forward with purpose.

Create your personalized meal plan today!

  • Take a Quiz

  • Get personal meal plan

  • Achieve your weight goals!

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Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.

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