Fuel Your Body Right
Calculate your optimal daily protein intake for muscle building, recovery, and overall health
Protein Calculator
Calculate your daily protein needs based on your activity level and goals
Enter your weight to calculate your protein needs
Why Protein is Essential for Women
The building block of your best body
Protein is crucial for women's health, supporting muscle maintenance, hormone production, immune function, and metabolic health. Getting enough isn't just about building muscle – it's about thriving.
Muscle & Recovery
Builds, repairs, and maintains lean muscle mass
Hormones & Health
Supports hormone production and immune function
Protein Benefits
Satiety - keeps you full longer
Thermic effect - burns more calories
Recovery - faster workout recovery
Metabolism - maintains metabolic rate
Protein Needs by Goal
Different goals require different protein intakes
Basic Needs
0.8g
per kg body weight
Minimum to prevent deficiency
Fitness Goals
1.2-1.6g
per kg body weight
For regular exercise and recovery
High Performance
1.6-2.2g
per kg body weight
For muscle building and intense training
Special Life Stages
Women's protein needs change throughout life
Pregnancy
Growing a baby requires extra protein
+25g daily
2nd & 3rd trimesters
Breastfeeding
Producing milk is protein-intensive
+25g daily
Throughout nursing
Menopause
Higher needs to preserve muscle
1.2-1.6g/kg
Combat muscle loss
Best Protein Sources for Women
Quality matters as much as quantity
Complete Proteins
Plant Proteins
Pro Tips for Meeting Your Protein Goals
Getting enough protein doesn't have to be complicated. Focus on including a protein source at each meal and snack, and consider timing around your workouts for optimal recovery.
Meal Timing:
- • 20-30g per meal
- • Post-workout within 2 hours
- • Spread throughout the day
- • Include at breakfast
Quality Matters:
- • Choose complete proteins
- • Mix plant protein sources
- • Consider leucine content
- • Don't forget variety