The Protein Calculator estimates your daily protein needs based on inputs like weight, age, sex, activity level, and fitness goals. It uses standard guidelines to calculate a baseline protein requirement, then adjusts this based on your specific details and goals. The result is a personalized protein intake recommendation to support your health and fitness objectives.

The amount of protein you need depends on several factors, including your age, sex, health status, and level of physical activity. The Recommended Dietary Allowance (RDA) for protein is:
- Adults: 0.8 grams of protein per kilogram of body weight per day.
- Athletes: 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on the type and intensity of activity.

For example, a sedentary adult who weighs 70 kilograms would need approximately 56 grams of protein per day (70 kg x 0.8 g/kg).

Many foods are rich in protein, including:
- Meat and Poultry: Chicken, beef, pork, turkey.
- Fish and Seafood: Salmon, tuna, shrimp.
- Dairy Products: Milk, cheese, yogurt.
- Legumes: Lentils, chickpeas, beans.
- Nuts and Seeds: Almonds, peanuts, chia seeds.
- Eggs: A versatile and highly nutritious source of protein.
- Soy Products: Tofu, tempeh, edamame.
- Whole Grains: Quinoa, farro, bulgur.

The Protein Calculator estimates your daily protein needs based on inputs like weight, age, sex, activity level, and fitness goals. It uses standard guidelines to calculate a baseline protein requirement, then adjusts this based on your specific details and goals. The result is a personalized protein intake recommendation to support your health and fitness objectives.