Protein Calculator
Wondering how much protein you really need? Use our free protein calculator to find out.
Why protein matters
Protein is an essential nutrient that supports muscle repair, healthy bones, and overall wellbeing. Getting the right amount helps with energy, satiety, and maintaining a balanced vegetarian diet.
How it works
This calculator uses widely accepted nutrition guidelines to estimate your daily protein needs. It takes into account factors like:
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Age
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Gender
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Weight
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Activity level
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Personal health goals (such as maintaining weight, building muscle, or losing weight)
Once you’ve entered your details, the calculator shows your daily recommended protein intake in grams.
💡Why is it useful?
A protein intake calculator can help anyone to lose weight, build muscle, or maintain a healthy weight by understanding how much protein is needed for each goal.
Since the human body does not store protein in the same way it stores carbs and fats, ensuring a consistent intake of this macronutrient is vital.
Adequate protein consumption supports the repair and growth of lean body mass (muscle building).
It also plays a crucial role in the structure and function of cells, and is involved in numerous other physiological processes.
Spreading out protein intake over the day is also shown to have positive effects.
🏋️♂️Protein requirements for different individuals (athletes, sedentary individuals, etc.)
Individual protein needs can fluctuate widely based on a variety of factors, such as one’s level of physical activity, age, and specific health goals.
Athletes, for instance, may need between 1.4 and 2.2 grams of protein per kilogram of body weight per day to support the growth and maintenance of muscle mass, with some studies suggesting even higher intakes for those involved in resistance training.
In contrast, sedentary individuals typically require less protein, although it still remains a crucial part of their diet to maintain muscle mass and ensure proper bodily functions.
Pregnant women, older adults, and those recovering from illnesses may also have increased protein needs.
💪Health & fitness goals – benefits of meeting protein requirements
Your unique fitness goals and your exercise routine also significantly impact your daily protein needs.
Protein is crucial for muscle development, recovery post-exercise, and as a factor for increasing satiety, which helps manage weight.
In terms of body composition, a protein-rich diet can be a powerful ally in weight management by enhancing feelings of fullness and helping to preserve lean muscle mass during weight loss.
If muscle gain is your objective, consuming higher amounts of protein can be beneficial, and endurance athletes may also benefit from increased protein to aid in recovery.
This calculator differentiates allows you to choose whether your target is to gain weight, lose weight, or maintain it.
🍽️Daily protein intake recommendations
The general benchmark for protein intake for healthy adults is at least 0.8 grams per kilogram of body weight daily.
For more optimal results most people will actually want 1.2g – 2.2g per kilogram of body weight, depending on their goals.
This calculator will take this into account for you, along with your goals, and will provide you with a minimum and maximum target you should aim for. Being anywhere in the range is absolutely fine.
Although unlikely, protein deficiency is also possible, and this calculator also shows you the absolute bare minimum protein you should aim for every day.
⚠️Health concerns with high protein diets
With regards to the consumption of high levels of protein, there is currently no universally accepted definition of what constitutes a “high protein” diet.
Typically, intakes in the range of 1.4-2.2g/kg (0.64g-1g/lb) of body weight are considered high.
Multiple studies* do not suggest any adverse effects from consuming protein within this range, with the exception of individuals with specific health conditions like chronic kidney disease.
For these individuals, a tailored protein intake might be necessary upon medical advice.
*Study 1 (High protein diet), study 2 (One-year crossover), study 3 (safety).
Here is a minimum of protein to aim for each day.
| Age Group | Gender | Protein Intake (grams per day) |
|---|---|---|
| 1-3 years | Both | 13 |
| 4-8 years | Both | 19 |
| 9-13 years | Both | 34 |
| 14-18 years | Male | 52 |
| Female | 46 | |
| 19-70+ years | Male | 56 |
| Female | 46 | |
| Pregnant Teens | Female | 71 |
| Pregnant Women | Female | 71 |
| Lactating Teens | Female | 71 |
| Lactating Women | Female | 71 |
🥚Sources of Protein
There are many ways to get protein. Vegetarians and vegans may have a slightly tougher time than omnivores as many of the top sources of protein are meat.
But never fear, there is a high-protein meal plan for vegetarians right here!
🥩Animal-based protein sources
Animal-based protein sources include meats like beef, pork, and lamb, as well as poultry, fish, dairy, and eggs.
These sources are rich in essential amino acids, which are termed ‘complete’ proteins because they supply the body with the full range of amino acids required for the various physiological functions.
- Eggs: Often referred to as the gold standard for protein, eggs provide an optimal mix of essential amino acids, and their versatility in cooking makes them a popular choice. Interestingly, the German word for protein is ‘Eiweiss’ (egg white).
- Poultry: Chicken and turkey, especially the breast portions, are high in protein content and low in fat, favored by those aiming for weight loss or muscle building.
- Fish: Varieties such as salmon, tuna, and shrimp not only offer heart-healthy omega-3 fatty acids but are also rich in protein.
- Dairy Products: Milk, cheese, and yogurt offer an ample amount of protein, with options like Greek yogurt providing a creamy addition that’s both high in protein and probiotics.
These animal-based foods are convenient and can be easily incorporated into meals to meet daily protein requirements.
🌱Plant-based protein sources (vegan)
For those following a vegetarian or vegan lifestyle, or who simply wish to reduce animal product consumption, there are ample plant-based protein sources available:
- Legumes: A category that includes beans, peas, and lentils, legumes are a hearty source of protein and fiber.
- Nuts and Seeds: Options like almonds, chia seeds, and flaxseeds present not only protein but also beneficial fats and vitamins.
- Whole Grains: Quinoa and whole wheat are grains that contain a fair amount of protein per serving.
- Meat Alternatives: Tofu, tempeh, and products like Beyond Meat cater to those looking for high-protein options that mimic meat in texture and flavor.
- Protein-Rich Vegetables: Spinach, kale, and broccoli contain higher protein content relative to other vegetables and offer numerous additional health benefits.
A list of vegetarian protein foods can also be found here.
✅Complete vs. incomplete proteins
Understanding the difference between complete and incomplete proteins is key when planning a nutritious diet:
- Complete Proteins: Commonly found in animal products, these contain all nine essential amino acids in sufficient amounts. Foods such as fish, eggs, and dairy products are prime examples. Soy products are also usually fortified to include all amino acids and therefore become a complete protein source.
- Incomplete Proteins: Typically sourced from plants, these may be deficient in one or more of the essential amino acids. However, when different plant foods are eaten together, such as rice and beans, they can provide a complete amino acid profile.
📊Keeping track of protein intake through food journals or apps
You can monitor protein intake through the use of food journals or mobile apps. You can also follow meal plans like this.
It is also worth noting you will actually require an even higher amount of protein if you are over 70.
Typical protein amounts in regular foods. More foods can be found here, from the US Department of Agriculture.
| Food | Protein (grams per 100g) |
|---|---|
| Chicken breast | 31 |
| Turkey breast | 29 |
| Beef (lean cuts) | 27 |
| Pork (lean cuts) | 26 |
| Tofu | 8 |
| Lentils | 9 |
| Chickpeas | 9 |
| Black beans | 8 |
| Salmon | 20 |
| Tuna (canned in water) | 30 |
| Eggs | 13 |
| Greek yogurt | 10 |
| Cottage cheese | 11 |
| Milk | 3.4 |
| Almonds | 21 |
| Peanut butter | 25 |
| Quinoa | 4 |
| Brown rice | 2.6 |
| Oats | 16 |
| Spinach | 2.9 |
High Protein Recipe Ideas