Protein Calculator
Calculate your daily protein goal – tailored to your rehab phase.
Fuel your recovery – your body needs the right building blocks to heal.
Not medical advice. Consult a physician for kidney disease, pregnancy, or metabolic conditions.
Your rehab phase
Your recommendations adapt. Pick where you are right now.
Your data
Pick your current mobility — we calculate your energy needs accordingly.
Protein target per kg body weight
Standard is 2.0 g/kg. Earlier in rehab tend to 2.2, later 1.6 is enough.
Your daily target
Protein
150g
Number of meals
Per meal: ~38g Protein
Your progress
Get your personal rehab nutrition plan as a PDF.
Leucine daily average
You need about 2.5 g leucine per meal to trigger muscle protein synthesis. We show the average of your daily selection — see the sources accordion for studies.
Threshold: 2500 mg
Build your day
Chicken breast
150 g · 35 g Protein
0Turkey breast
150 g · 37 g Protein
0Salmon
150 g fillet · 30 g Protein
0Tuna (fresh)
150 g fillet · 30 g Protein
0Canned tuna
1 can (150 g) · 39 g Protein
0Lean ground beef
150 g · 32 g Protein
0Low-fat quark
250 g · 30 g Protein
0Skyr
200 g · 22 g Protein
0Cottage cheese
200 g · 24 g Protein
0Greek yogurt
200 g · 12 g Protein
0Eggs (3)
3 eggs (180 g) · 21 g Protein
0Protein pudding
200 g cup · 20 g Protein
0Lentils (cooked)
200 g (cooked) · 18 g Protein
0Chickpeas (cooked)
200 g (cooked) · 15 g Protein
0Tofu
150 g · 23 g Protein
0Edamame
100 g · 11 g Protein
0Whey shake
1 scoop (30 g) · 24 g Protein
0Protein bar
1 bar (60 g) · 20 g Protein
0Protein bread (2 slices)
2 slices (80 g) · 20 g Protein
0Oats
80 g · 11 g Protein
0Whole grain bread (2 slices)
2 slices (80 g) · 8 g Protein
0Rice (cooked)
200 g (cooked) · 5 g Protein
0Potatoes (cooked)
300 g (cooked) · 6 g Protein
0Couscous (cooked)
200 g (cooked) · 8 g Protein
0Almonds / Nuts
30 g · 6 g Protein
0Olive oil (1 tbsp)
1 tbsp (15 ml) · 0 g Protein
0
Collagen timing for tendon healing
15 g collagen hydrolysate + 50 mg vitamin C, 30–60 min before loading. Study referenced in the sources accordion.
Enter a time and we'll calculate it for you.
Micronutrients for your phase
What your body needs extra right now. Phase-specific.
- Vitamin D31000–2000 IU / day
Bone healing at drill channels, immune support
- Collagen + Vit C15 g + 50 mg, 30–60 min pre-physio
Tendon & ligament healing
- Calcium1000 mg / day
Bone healing, muscle function
Real talk: It's tough without shakes
Yes, you can hit your protein target through whole foods alone – but it takes significant effort, large portions, and higher grocery costs. One or two protein shakes a day make the difference between "theoretically possible" and "realistically doable".
Watch out for protein bars & protein puddings
Many supermarket products contain collagen protein instead of whey or plant-based protein. Collagen has an incomplete amino acid profile – it lacks the essential amino acid tryptophan and contains very little leucine, the key trigger for muscle protein synthesis (Aussieker et al., Nutrients, 2023). For muscle building, collagen is not suitable – at best for tendons, hair, and skin. Check the ingredients: whey protein, casein, or soy protein isolate are the right sources.
Comfort food is allowed
Rehab isn't boot camp. Some days, it's not about nutrition – it's about how you feel. Pizza, chocolate, or mom's lasagna – no guilt needed.
Nutrient Guide
What do these numbers actually mean? Tap a nutrient to learn more.
Macro vs. Micronutrients
Macronutrients (protein, carbohydrates, fat) provide energy and building material – your body needs them in large amounts (grams per day). Micronutrients (vitamins, minerals, trace elements) are needed in tiny amounts (milligrams), but are just as essential – they regulate healing, immune function, and metabolism.
Supplement Guide
Which supplements have proven useful in rehab – from creatine to omega-3.
Go to Supplement GuideNiko Rittenau Podcast
Nutrition science you can listen to – evidence-based, clear, and free of dogma. Perfect for the commute to physio.
Listen on SpotifyRecipe ideas for rehab
Simple, delicious recipes – no fitness hype, just honest food with substance.
Recipes on InstagramFrequently Asked Questions
Where do these recommendations come from? Studies behind them.
Your protein target is set. Now you need a plan.
I'll send you the nutrition planner from the book as a PDF – including example days for different protein targets. Free.