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Protein Calculator FullScreen

Calculate the optimal protein intake for your dietary needs using our online calculator. By inputting key parameters such as your age, gender, weight, height, activity level, and goals (e.g., weight maintenance, weight loss, or muscle gain), you can determine the recommended daily protein intake.

Protein Intake Calculator



Understanding protein

How our protein calculator determines your protein needs

Our protein calculator works uses a range of formulas to provide you with your recommended protein intake.

Imagine that Mary needs to figure out how much protein she should be consuming. Mary is female, 25, 145 pounds and 5’8”. To start, it is necessary to determine her recommended daily intake of calories, which is achieved using Mary's BMR. Using the Harris-Benedict formula, BMR is calculated as follows (where measurements are given in metric, and W is weight, H is height and A is age in years):

For women: 655.1 + 9.563(W) + 1.85(H) - 4.676(A) = BMR
For men: 66.5 + 13.75(W) + 5.003(H) - 6.775(A) = BMR

So, Mary's weight of 145 pounds becomes 65.9 kg (2.2 pounds = 1 kg), her height of 5’8”, or 68 inches, becomes 173 cm (1 inch = 2.54 cm) and her BMR is then calculated as follows:

BMR = 655.1 + [(9.563)*(65.9 kg)] + [(1.85)*(173 cm)] - [(4.676)*(25 years)]

BMR = 655.1 + 630.2 + 320 – 116.9 = 1,488 calories

Mary is also active and exercises regularly. So, her BMR will need to be multiplied by from 1.2 to 1.9 as she will need more calories as an active person. Assuming Mary does a mid-level amount of exercise, her calorie intake is multiplied by 1.55:

1,488 x 1.55 = 2,306 calories per day

Having determined Mary's recommended daily calorie intake, we can now figure out how much protein she needs.

Our calculator provides two recommendations.

The first recommendation is determined according to guidance provided by the CDC, the Centers for Disease Control and Prevention, which advises that adults get 10% to 35% of their daily calories from protein.

So, Mary's requirements will be as a minimum (10%): (2,306 x 0.1) / 4 = 57 g

And, as a maximum (35%): (2,306 x 0.35) / 4 = 201 g

This means that Mary needs to consume from 57 g to 201 g of protein every day.

The second recommendation is determined according to guidance provided by the ADA, the American Dietetic Association, which states that a healthy adult should consume from 0.8 g to 1.0 g of protein per kg of their body weight.

So, Mary's needs can be calculated as follows:

Minimum requirements: 65.9 kg (0.8 g/kg) = 52 g

Maximum requirements: 65.9 kg (1.0 g/kg) = 65 g

Thus, according to the ADA, Mary needs to consume from 52 g to 65 g of protein daily.

What is Protein Calculator

A Protein Calculator is a tool used to estimate the recommended intake of protein based on an individual's specific needs and goals. Protein is an essential macronutrient that plays a crucial role in various bodily functions, including building and repairing tissues, supporting immune function, and hormone synthesis. Here's how a typical Protein Calculator works:

  1. Input Variables: To calculate protein recommendations, the calculator requires several inputs, including:

    • Age: The protein needs may vary depending on the life stage, such as childhood, adulthood, or older age.
    • Gender: Different gender groups may have slightly different protein requirements.
    • Weight: Body weight is an important factor in determining protein recommendations.
    • Physical Activity Level: The level of physical activity or exercise influences protein needs. Highly active individuals may require higher protein intake to support muscle repair and growth.
  2. Calculation Method: Protein calculators use various formulas or algorithms based on established guidelines and research to determine recommended protein intake. These calculations often consider factors such as body weight, activity level, and desired goals (e.g., muscle gain, weight loss, weight maintenance).

  3. Protein Recommendations: The calculator provides estimated protein intake recommendations in grams per day or as a percentage of total daily calories. The recommendations can vary based on an individual's specific circumstances, but some general guidelines include:

    • Sedentary Individuals: 0.8 grams to 1 gram of protein per kilogram (or about 0.36 to 0.45 grams per pound) of body weight per day.
    • Active Individuals: 1 gram to 1.5 grams of protein per kilogram (or about 0.45 to 0.68 grams per pound) of body weight per day.
    • Athletes or Intense Exercisers: 1.2 grams to 2 grams of protein per kilogram (or about 0.54 to 0.91 grams per pound) of body weight per day.

It's important to note that protein calculators provide general recommendations and may not account for individual variations, such as specific dietary restrictions, metabolic conditions, or certain medical considerations. Consulting with a healthcare professional, registered dietitian, or nutritionist can help tailor protein recommendations to your specific needs and goals. They can also provide guidance on overall dietary balance, macronutrients, and other factors that contribute to a healthy and balanced diet.

Protein Calculator Example

Certainly! Here's an example of using a table to calculate the protein requirements for different individuals based on their body weight:

Assume the following information and protein recommendations for three individuals:

Individual Body Weight (kg) Protein Intake (g/kg) Protein Requirement (g)
Person A 60 1.2 72
Person B 75 1.5 112.5
Person C 85 1.8 153

To calculate the protein requirements for each person, we can multiply their body weight by the recommended protein intake per kilogram of body weight.

Using the given values, we can calculate the protein requirements for each individual:

For Person A: Protein Requirement = Body Weight * Protein Intake = 60 * 1.2 = 72 grams

For Person B: Protein Requirement = Body Weight * Protein Intake = 75 * 1.5 = 112.5 grams

For Person C: Protein Requirement = Body Weight * Protein Intake = 85 * 1.8 = 153 grams

Therefore, the protein requirement for Person A is 72 grams, for Person B is 112.5 grams, and for Person C is 153 grams.

Using a table allows you to input the body weight and protein intake per kilogram for each individual and calculate their respective protein requirements. However, it's important to note that individual protein needs may vary based on factors like activity level, age, and specific health conditions. For personalized protein recommendations, it's advisable to consult with a healthcare professional or registered dietitian.