Protein Intake Calculator – Imperial Fitness Hub

Let's start

What's your name?

We'll personalize your plan with it.

Please enter your name.

We use your name to personalize your results and improve your experience.

Step 2

Select your gender

This helps tailor metabolism estimates.

Male Female

Please select your gender.

Gender helps estimate metabolism and nutritional requirements more accurately.

Step 3

How old are you?

Age affects calorie and protein needs.

Please enter a valid age (10–100).

Age affects metabolism and protein needs over time.

Step 4

What's your height?

Used to estimate body composition.

Please enter a valid height.

Height is used to estimate your body composition and calorie needs.

Step 5

What's your weight?

Drives the protein and calorie calculation.

Please enter a valid weight.

Weight is essential for calculating your protein and calorie requirements.

Step 6 · Pick all that apply

What are you trying to achieve with protein?

Select every reason that matters to you — your plan adapts to all of them.

Support recovery Bounce back faster between sessions Improve energy prior to exercise Show up to training feeling fueled Improve daily energy levels Steadier focus and stamina through the day Increase strength Build lean muscle and lift heavier Support training & competition Perform when it counts on game day Hit daily protein levels Reach an evidence-based daily target Feel fuller across the day Manage hunger and reduce snacking

Pick at least one priority.

Your priorities tune your protein target and the calorie balance behind it. Strength and competition push protein higher; satiety priorities lean into a slight calorie deficit; recovery and energy hold maintenance.

Step 7

How active is your day?

Outside of structured workouts.

Sedentary Desk job, little walking Lightly active Some walking, light errands Moderately active On your feet most of the day Very active Physical job or constant movement

Please pick an activity level.

Daily movement determines your baseline calorie burn (TDEE), which sets the energy budget your protein target sits inside.

Step 8 · Pick all that apply

How do you like to train?

Pick every style that's part of your week.

Resistance / Weight Training Strength training with weights or resistance Functional Fitness CrossFit, circuit training, HIIT Team Sports Football, Rugby, Basketball, Cricket Endurance Sports Swimming, racket sports Running Track, treadmill, road Cycling / Spinning Indoor bike, road, mountain Yoga / Pilates Mobility, flexibility, mind–body Other Sports Boxing, golf, martial arts

Pick at least one style.

Different training styles place different demands on muscle and energy systems, which subtly shapes your protein and macro split.

Last step

What's your diet style?

We'll match your protein sources to your eating pattern.

I eat anything Meat, fish, dairy, plants — no restrictions I am Vegan Entirely plant-based, no animal products I am Vegetarian Plants plus dairy and eggs, no meat or fish I am Flexitarian Mostly plant-based with occasional meat or fish

Please pick a diet style.

Your diet style decides which whole foods we recommend so hitting your protein target stays realistic and enjoyable.

Your Plan

Here's your daily plan

Personalized for you

Daily Protein Target

0g

0 kcal / day

Goal

Protein

0g

0% of calories

Carbs

0g

0% of calories

Fat

0g

0% of calories

Macro Distribution

Protein0 g · 0%

Carbs0 g · 0%

Fat0 g · 0%

Best protein sources for your diet

Research-backed picks. Mix and match to hit your daily target.

This calculator provides general estimates based on standard fitness formulas. Individual needs may vary. Consult a professional for personalized advice.