Protein Calculator

Protein Intake calculator

age should be in 14 to 80 range

You should take ...... of protein per day

Many of us are unsure about the amount of protein we should include in our diets. Using your age, weight, height, sex, and level of physical activity, our protein calculator will help you find out your protein needs. 

Our easy-to-use calculator involves just five simple stages. First, choose whether you would like to fill in your details using imperial or metric measurements. Then, enter your sex and your age in years. Next, enter your height and weight. Following this, pick your activity level out of low, medium, high or intense or select custom to enter the activity multiplier manually. Finally, get your results by clicking on “Calculate”. 

Understanding Proteins

Proteins are one three main sources of daily energy supply (macronutrients): carbohydrates, proteins and fats. All of them are essential in maintaining a healthy life and good exercise condition, but different diets and different goals will call for a different percentage of proteins. Our protein calculator is here to help you estimate how much protein-rich food you need to eat to fulfill your diet plan. 

A typical adult human body usually contains 10-12 kg (22 – 26.5 lb) of proteins, which has an energy equivalent of about 18-19,000 kCal. Most of it is located within skeletal muscle mass. Protein forms from amino acid building-block linkages with peptide bonds joining amino acids in chains, forming many diverse forms and chemical combinations: dipeptides, tripeptides, various polypeptides… Due to this variety, even one cell can contain thousands of different proteins, while a typical adult body contains approximately 50,000 different protein-containing molecules with differing biochemical functions. 

While the body requires 20 amino acids, there are two major types: essential and non-essential. Essential amino acids are indispensable as they must be ingested through food. There are 8 such types of acids. The remaining 12 are non-essential amino acids. They can be synthesized from the body itself in normal quantities to support life. 

Unlike carbs and fats (lipids), proteins are not “stored” in reservoirs in the body, instead they are only found as tissue building blocks, plasma membranes and internal cellular material. Proteins are a key ingredient in maintaining and increasing muscle mass. Tissue synthesis (anabolism) accounts for more than 30% of protein intake early on in life, but the percentage declines with age. Amino acids degrade continually and adequate intake is still necessary for replacements, which is one more reason to use a protein calculator to estimate an adequate level of protein in your food regime. 

Determining Protein Intake

Guidelines recommend a daily protein intake ranging from 10% to 35% of total calories. Determining protein needs can be based on grams per day, considering factors such as weight, activity level, and lean body mass. Caution is advised against overconsumption, which may lead to excess calories, weight gain, and potential kidney strain. Achieving the right balance of macronutrients is crucial for overall nutrition.

Best Sources of Protein

Protein sources encompass both plant and animal-based options. Lean meats, poultry, fish, eggs, and dairy products provide essential amino acids and additional nutrients. Coldwater fish, such as salmon, stand out for their omega-3 fatty acid content. Plant-based protein sources include vegetables, whole grains, and soy products, emphasizing the importance of a diverse amino acid profile.

Foods High in Protein

For those seeking effective protein sources, a list of high-protein foods is provided: 

  • Meat: beef, pork, lamb, turkey, and chicken breasts. 
  • Fish: tuna, halibut, and salmon. 
  • Eggs. 
  • Dairy products: milk, cottage cheese, and yogurt. 
  • Nuts and seeds: hemp seeds, almonds, pumpkin seeds, pistachios, chia seeds, and nut butter. 
  • Plants and corns: black beans, lima beans, yellow corn, potatoes, broccoli, cauliflower, cabbage, oats, legumes, sun-dried tomatoes, guava, artichokes, peas, chickpeas, quinoa, lentils, avocado, and asparagus. 
  • Spirulina – biomass produced by cyanobacteria – blue-green algae. 
  • Whey protein powder – a supplement for muscle building.

Getting Enough Protein

You can increase protein intake in your healthy diet through a variety of strategies. One effective approach is to actively choose lean cuts of meat when planning your meals. Additionally, consider incorporating nuts or seeds into your snacks or meals, as they are rich sources of protein. Opting for healthier cooking methods, such as grilling or baking, can further enhance the nutritional value of your protein sources. 

Understanding the importance of serving sizes is crucial in optimizing your protein consumption. Recommendations suggest including 3 to 5 ounces of meat, poultry, or fish in your meals to ensure an adequate protein intake. Another option is to incorporate one egg, providing a protein-rich addition to your diet. Alternatively, include 1.5 ounces of cheese or a serving of 12 walnuts to contribute to your overall protein needs. 

It’s essential to tailor your portion sizes based on individual factors such as hunger, weight, age, and activity level. By actively considering these elements, you can ensure that your protein intake aligns with your specific dietary requirements and supports your overall health and wellness goals. 


Jager, R. et. al. (2017) “International Society of Sports Nutrition Position Stand: Protein and exercise”, Journal of the International Society of Sports Nutrition 14(20), DOI: 10.1186/s12970-017-0177-8 

Lam, F.C. et al. (2019) “Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis”, Frontiers in Pharmacology 10(317), DOI: 10.3389/fphar.2019.00317 

Van Elswyk, M. et al. (2018) “A Systematic Review of Renal Health in Healthy Individuals Associated with Protein Intake above the US Recommended Daily Allowance in Randomized Controlled Trials and Observational Studies”, Advances in Nutrition 9(4):404-418, DOI: 10.1093/advances/nmy026 

WHO (2007) “Protein and Amino Acid Requirements in Human Nutrition”, WHO Technical Report Series 935 

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