Protein intake Calculator

Not all protein is created equal. Whether you’re trying to hit your daily target from whole foods or supplements, here’s a breakdown of common protein types—and some easy ways to get them in.

1. Animal-Based Proteins

These are complete proteins, meaning they contain all essential amino acids your body needs to build and maintain muscle.

Examples:

• Chicken breast

• Turkey

• Eggs

• Greek yogurt

• Lean beef

• Salmon and other fish

These are high-quality, easily absorbed, and very effective for muscle maintenance and satiety.

2. Whey Protein

Whey is a fast-digesting protein derived from milk. It’s ideal for post-workout recovery or anyone needing a quick and easy boost during the day.

Try:

• Whey protein isolate or concentrate (in shakes or smoothies)

• Clear whey drinks (lighter texture and flavor)

• Whey protein bars (watch for added sugars)

Whey is especially effective at triggering muscle protein synthesis due to its high leucine content.

3. Casein Protein

Casein is another milk-derived protein, but it digests much more slowly than whey. This makes it a great option for nighttime or long gaps between meals.

Try:

• Casein protein powder (before bed or as a pudding-like shake)

• Cottage cheese (a whole-food casein source)

It helps preserve muscle during fasting periods, making it useful for those with reduced appetite on GLP-1 meds.

4. Soy Protein

Soy is a plant-based complete protein and a popular option for vegetarians and vegans.

Try:

• Soy protein powder

• Tofu

• Tempeh

• Edamame

Soy is well-researched and supports muscle maintenance, though some people may prefer to vary their plant sources for broader nutrition.

5. Other Plant-Based Proteins

These often need to be combined to get a full amino acid profile, but they’re still great options—especially for those avoiding dairy or meat.

Try:

• Pea protein powder

• Lentils

• Chickpeas

• Quinoa

• Chia seeds

• Hemp protein

• Rice protein (often blended with pea protein for balance)

Look for blends like pea + rice protein to ensure you’re getting all the essential amino acids.