Protein Calculator

Proteins are natural biological compounds composed of amino acids linked by the peptide bonds. They are found in all living organisms & include a wide range of biological compounds such as enzymes, hormones & antibodies.

How Much Protein do I Need?

An adult person, who is less active, should consume 0.8 grams of protein/ kg of body weight (0.36 grams/pound), according to the Dietary Reference Intake report for macronutrients (protein is one of the macronutrients).

Protein Requirements by Age

Age	Total protein in grams/day
Babies and children
0 – 6 months	9.1
6 – 12 months	11.0
1 – 3 years	13.0
4 – 8 years	19.0
Males
9 – 13 years	34.0
14 – 18 years	52.0
19 – 70 years and older	56.0
Females
9 – 13 years	34.0
14 – 70 years and older	46.0
Pregnant/lactating people
Any age	71.0

What are the High Protein Foods?

There are many protein sources, may it be plant-based or animal-based sources. According to one’s food preferences, the following foods can be added to a diet.

• Proteins from plants:

Legumes or pulses are a good source of protein for the non-meat eating population. People with a strict vegan diet should eat a variety of plant-based proteins to meet daily protein requirements.

Common pulses and their protein contents in grams are given below.

Pulses	Protein content/cup
cooked peas	5.23 g
cooked fava beans	12.9 g
cooked navy beans	15 g
cooked black beans	15.2 g
cooked pinto beans	15.4 g
cooked kidney beans	16.2 g
edamame beans	13.2 g
cooked lentils	17.9 g
cooked soybeans	31.3 g
Cooked chickpeas	14.5 g

• Dairy products

Apart from protein, dairy protein also has a good source of iron, calcium, and vitamin D.

Dairy product	Protein content per cup
whole milk	7.69 g
skimmed milk	8.26 g
plain yogurt of whole milk	8.5 g
low-fat plain yogurt	12.9 g
plain yogurt of skimmed milk	14 g

• Animal-based proteins

Protein source	Protein content / 100g
Poultry	25.01 g
Turkey	29.06 g
Tuna fish	43.6 g / standard half fillet
Egg	5.53 g / piece

• Protein supplements & shakes

These are basically more popular amongst athletes & gym going people. Also, supplements are also useful for people who need more protein than their daily intake. How to use supplements or shakes & their protein contents are written on the description of the product.

How to Calculate the Protein Requirement of your Body?

• For a person whose protein we need to calculate; first, we need to get the following: age, weight, height, sex & level of physical activity of a person.

• Check how active that person is in daily life. From that, we can get an activity multiplier.

Physical activity	Activity Multiplier
Inactive (very little exercise)	1.2
Low (sports 1-3 times/week)	1.375
Medium (sports 3-5 times/week)	1.55
High (sports 6-7 times/week)	1.725
Intense (hard daily exercise, intense physical job)	1.9

• Calculate BMR using formula as given below.

For women: 655.1 + 9.563(W) + 1.85(H) - 4.676(A)

For men: 66.5 + 13.75(W) + 5.003(H) - 6.775(A)

Here, W = height, H = height, A = age

• Multiply BMR value by activity multiplier to get calorie intake/ day

• Calculate daily protein intake using CDC & ADA’s recommendations. 

Avail onlinecalculator.guide and calculate all your long-winded math calculations most efficiently by taking the help of free convenient online math vision calculators. 

Solved Example on Recommended Protein Intake with Steps

Calculate the daily protein intake of a female having age 31 years. Her height is 168cm, her weight is 67kg & she does mild exercise 3 times a week.

Solution:

 According to ADA (American Dietetic Association), a healthy person should consume protein according to their body weight which is 0.8 - 1.0 g of protein/ kg. So, for 67 kg of body weight, 53-67g of protein.

Now, according to the physical activity table & given info, a person has a low activity rate & the multiplier is 1.375.

Formula for BMR is

BMR = 655.1 + 9.563(W) + 1.85(H) - 4.676(A)

= 1461.09

Now, calorie consumption = 1461.09 x 1.375

= 2009 calorie/day

Now, according to the CDC (Centers for Disease Control), healthy people consume 10% to 35% protein out of their daily calories. So, it is 50 – 175g of protein.

Faq's on Daily Protein Intake Calculator

1. How much protein should a 70 kg man have?

A Person having 70 kg should eat 98-140g of protein.

---

2. How much protein should I eat for my weight?

An adult person needs a minimum of 0.8 grams of protein per kilogram of body weight per day.

---

3. How much protein should I eat in each meal?

Many researchers recommend an intake of 20–30 grams of protein at each meal.

---

4. What happens if you eat too much protein?

Eating too much protein can lead to kidney problems and also Certain sources of protein can increase the risk of chronic illnesses like heart disease and cancer.