Protein Calculator For Weight Loss

Losing weight without getting an adequate amount of protein is a surefire way of losing muscle. Now, even if you don't plan on entering any body building competitions anytime soon, gaining and maintaining muscle is a great way to keep that unwanted fat off. Think of the extra muscle you have as passive income, it burns calories for you whilst you sleep resulting in greater fat loss over time.

To help you gauge exactly how much protein you should be throwing down your throat, I've built this simple and effective tool. All you need to do is enter your current weight in kilos or pounds, your current activity level (don't lie to me...I won't judge you), your goal. From there, our robots will let you know exactly how much protein you should be intaking daily.

1. Your weight in Kg or Lbs.

2. Your acitivity level.

3. Your goal weight.

Keep in mind, the Goal Weight field will only appear if you choose the Weight Loss option in the Your Goal field.

How I Hit My Daily Protein Goals

At the time of writing I'm around 220 lbs with a goal weight of 195 lbs. Given my current weight, activity level, and goals, I should be consuming at least 195 grams of protein. Hitting this goal is very easy IF you don't care what you eat to reach the target.

When you're trying to eat healthy things can get a little tricky as it's tough to find foods are not only low calorie but high in protein and somewhat filling. To make matters worse, as humans we can tire very quickly of eating the same thing over and over so variety is very important.

Fortunately, I've found a winning combinations of meats, breads, and dairy products that help me reach my goal of 195 grams of protein almost daily. Here are the foods along with the protein per serving.

1. Greek Yogurt - Strawberry Cheesecake - 12g protein, 80 calories
2. Mission Zero Carb Keto Tortilla - 7g protein, 70 calories
3. 93% Lean Ground Turkey (4 oz) - 23g protein, 170 calories
4. Perdue Organic Chicken Tenders (4 oz) - 26g protein, 120 calories
5. Salmon (4 oz) - 25g protein, 180 calories
6. Egg Whites (3 large eggs equivalent) - 15g protein, 75 calories
7. Cottage Cheese (½ cup, low-fat) - 14g protein, 90 calories
8. Tofu (½ block, firm) - 22g protein, 180 calories
9. Lentils (1 cup, cooked) - 18g protein, 230 calories
10. Tuna (1 can, packed in water) - 20g protein, 90 calories
11. String Cheese (1 stick, part-skim mozzarella) - 7g protein, 80 calories
12. Rotisserie Chicken (4 oz, skinless) - 28g protein, 140 calories
13. Quinoa (1 cup, cooked) - 8g protein, 220 calories
14. Peanut Butter Powder (2 tbsp) - 8g protein, 50 calories
15. Protein Pancakes (Kodiak Cakes, 2 pancakes) - 14g protein, 190 calories
16. Low-Fat String Cheese (1 stick) - 6g protein, 50 calories
17. Whey Protein Shake (1 scoop with water) - 25g protein, 110 calories

More protein packed tips and tricks

If you found this calculator help, be sure to check out some of my other tools and articles designed to help you achieve your fitness goals. My write up on achieving your protein goals on a low calorie diet provides insight into the delicate balance between protein and caloric value of foods in your diet. And, if you want to know how many calories you can burn while doing pushups, head on over to the best push up calorie calculator on the web.