Protein Calculator

Protein Calculator


This sophisticated yet user-friendly tool is crafted to provide an accurate estimation of your daily protein requirements. Whether you’re an athlete fine-tuning your nutrition or someone seeking to balance their dietary intake, this calculator offers a comprehensive insight into your protein needs.


  1. Personalized Calculation: Enter your specific details including age, gender, weight, height, and activity level to generate a tailored protein recommendation.
  2. Multiple Unit Support: Choose between metric (cm/kg) or imperial (ft/in/lbs) units for measurement flexibility.
  3. Scientific Algorithms: Leveraging well-established formulas such as Mifflin St Jeor, this tool ensures precise calculations based on your individual metrics and activity level.


  1. Optimized Nutrition: Understand your body’s protein requirements and align your diet for enhanced fitness, muscle recovery, and overall health.
  2. Fitness and Performance: Tailor your protein intake to match your exercise routines, maximizing performance and aiding in muscle repair.
  3. Weight Management: For those aiming to manage weight, protein intake plays a crucial role. Get insights into optimizing protein consumption within your dietary plan.
  4. Educational Resource: Utilize this calculator as an educational tool to comprehend the significance of protein in your daily diet.

Usage Guide:

  1. Input Information: Fill in the required details including age, gender, weight, height, and activity level.
  2. Select Units: Choose your preferred measurement system – either metric or imperial.
  3. Generate Results: Click on “Calculate” to obtain personalized recommendations for your daily protein intake.

Disclaimer: This tool serves as a general guide and should not replace personalized advice from a nutritionist or healthcare professional.

Enhance your understanding of your body’s protein needs and optimize your nutrition with the Protein Intake Calculator!

What are proteins?

Proteins are complex molecules made up of amino acids, serving as crucial building blocks within the body. They play multifaceted roles, contributing to various bodily functions, including tissue repair, enzyme production, immune system support, and transportation of molecules throughout the body. Additionally, proteins are essential for the formation of muscles, organs, skin, and hormones.

How much protein do I need?

The amount of protein an individual needs can vary based on several factors, including age, weight, activity level, and overall health. As a general guideline, the Recommended Dietary Allowance (RDA) for protein intake is approximately 0.8 grams per kilogram of body weight. However, this can differ for athletes, individuals engaged in intense physical activities, or those undergoing specific health conditions.

For a more precise estimation, you might consider consulting with a nutritionist or healthcare provider who can assess your unique needs based on your lifestyle and health goals.

Recommended dietary allowance (RDA) of protein, based on age

  Protein Needed (grams/day)
Age 1 – 3 13
Age 4 – 8 19
Age 9 – 13 34
Age 14 – 18 (Girls) 46
Age 14 – 18 (Boys) 52
Age 19 – 70+ (Women) 46
Age 19 – 70+ (Men) 56

Extra Protein Requirements for Pregnancy and Lactation

  Safe Intake
(grams / day)
Additional Energy
Protein : energy
Pregnancy trimester 1 1 375 0.04
Pregnancy trimester 2 10 1,200 0.11
Pregnancy trimester 3 31 1,950 0.23
Lactation First 6 months 19 2,800 0.11
Lactation After 6 months 13 1,925 0.11


Foods high in protein

  1. Meat: Chicken, turkey, beef, pork, lamb.
  2. Seafood: Salmon, tuna, shrimp, trout.
  3. Dairy: Greek yogurt, cottage cheese, milk, cheese.
  4. Eggs: Whole eggs or egg whites.
  5. Legumes: Lentils, chickpeas, black beans, soybeans.
  6. Nuts and Seeds: Almonds, peanuts, chia seeds, flaxseeds.
  7. Tofu and Tempeh: Plant-based sources of protein.
  8. Grains: Quinoa, oats, barley.

These foods are not only high in protein but also provide a range of essential nutrients. Incorporating a variety of these into your diet can help ensure you’re getting a balanced intake of protein.


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