Protein Calculator
Determine your daily protein requirements to support muscle growth and recovery.
What are Proteins?
Proteins are one of three primary macronutrients that provide energy to the human body, alongside fats and carbohydrates. Beyond energy, they are fundamental building blocks for body tissue. Proteins are responsible for the structure and function of tissues and organs, and they play a critical role in regulating body processes through enzymes and hormones.
They are composed of 20 different amino acids. The sequence of these amino acids determines a protein's structure. While the body can synthesize some amino acids, there are 9 essential amino acids that must be obtained from food. Sources that contain all nine are called "complete proteins." Examples include meat, dairy, eggs, fish, and plant-based options like soy and quinoa.
How Much Protein Do I Need?
The amount of protein your body requires depends on several factors: total energy intake, age, growth stage, and physical activity level.
The standard Recommended Dietary Allowance (RDA) is 0.8g per kg of body weight. This is the minimum amount to prevent deficiency. However, consuming more protein is often beneficial for muscle growth and maintenance.
- Sedentary Adult: ~0.8g - 1.0g per kg of body weight.
- Active Individuals: ~1.2g - 1.5g per kg of body weight.
- Athletes / Bodybuilders: ~1.6g - 2.0g per kg of body weight.
RDA by Age (General Population)
| Age Group | Protein Needed (grams/day) |
|---|---|
| Age 1 - 3 | 13 g |
| Age 4 - 8 | 19 g |
| Age 9 - 13 | 34 g |
| Age 14 - 18 (Girls) | 46 g |
| Age 14 - 18 (Boys) | 52 g |
| Age 19 - 70+ (Women) | 46 g |
| Age 19 - 70+ (Men) | 56 g |
Protein During Pregnancy and Lactation
Pregnant and nursing women have significantly higher protein requirements to support fetal growth and milk production. The following table outlines safe intake levels based on trimester and lactation phase.
| Stage | Safe Intake (g/day) | Energy Req (kJ/day) | Protein:Energy Ratio |
|---|---|---|---|
| Pregnancy Trimester 1 | 1 g | 375 | 0.04 |
| Pregnancy Trimester 2 | 10 g | 1,200 | 0.11 |
| Pregnancy Trimester 3 | 31 g | 1,950 | 0.23 |
| Lactation First 6 months | 19 g | 2,800 | 0.11 |
| Lactation After 6 months | 13 g | 1,925 | 0.11 |
Foods High in Protein
Meeting your protein goal can be achieved through various sources. While meat and dairy are dense sources, there are plenty of plant-based options. Ideally, consume a mixture to ensure a balanced intake of nutrients.
Meat & Dairy Sources (Complete Proteins)
- Eggs
- Chicken Breast
- Cottage Cheese
- Greek Yogurt
- Milk
- Lean Beef
- Tuna & Turkey Breast
- Shrimp
Vegan / Plant-Based Sources
While plant sources (nuts, seeds, legumes, grains) are often "incomplete proteins," they can be combined to provide all essential amino acids.
- Soy products (Tofu, Tempeh, Edamame)
- Beans and Rice
- Quinoa
- Buckwheat
- Hemp and Chia Seeds
- Spirulina
- Nutritional Yeast (Nooch)
- Seitan (Wheat Gluten)
Protein in Common Foods
| Food | Serving Size | Protein Amount |
|---|---|---|
| Milk | 1 cup (8 oz) | 8 g |
| Egg | 1 large (50 g) | 6 g |
| Meat | 1 slice (2 oz) | 14 g |
| Seafood | 2 oz | 16 g |
| Bread | 1 slice (64 g) | 8 g |
| Corn | 1 cup (166 g) | 16 g |
| Rice | 1 cup (195 g) | 5 g |
| Beans (Dry) | 1 cup (92 g) | 16 g |
| Nuts | 1 cup (92 g) | 20 g |
| Pizza | 1 slice (107 g) | 12 g |
| Hamburger (Medium) | 1 burger | 20 g |
| Fruits/Veg | 1 cup | 0-1 g |
Note: Balancing your intake with fats and carbohydrates is crucial for overall health. Excess protein consumption without sufficient exercise can place strain on kidneys over time.