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Enter your details below to calculate your daily protein intake for maintaining your current weight or achieving your fitness goals.
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This protein calculator measures the amount of dietary protein a person requires per day. You can measure the specific daily protein intake with the calculator.
The protein requirement per day depends upon various factors like weight, age, goal, and activity level of a person. The daily protein intake recommended by the National Institute of Health is 0.36 grams per pound of body weight for a sedimentary person.
However, if you are doing intense workouts, or have a physically demanding job. Then your daily protein requirement may be double or triple as compared to the sedimentary person. Athletes, Children, and Pregnant and Nursing women usually need extra protein comparatively.
The protein requirement per day for a person is dependent on many factors, including the physical activity of the person, and the growth stage of the individual. You may be wondering how much protein should I eat per day. The protein intake per day is often based on body weight and your Body Mass Index (BMI).
The Body Mass Index (BMI) and Body Mass Rate(BMR) can be two critical factors for a person's daily protein requirement. The protein requirements by age depend upon (10-35%). Now consider weight as another factor, then your daily protein requirement is around 0.8g/kg of body weight, It is the Recommended Dietary Allowance(RDA).
This protein intake per day is the minimum recommended value to maintain basic life functions. The protein intake calculator can be a good online source to find your daily protein intake. Your gender can also be a factor for protein requirement per day, normally daily protein requirement for male is greater than for female companions.
The daily protein requirement for various age groups is given for various age groups in the following chart.
The Recommended Dietary Allowance (RDA) of Portion, based on Age:
| Age | Daily Protein Intake (grams/day) |
|---|---|
| 1–3 years | 13 |
| 4–8 years | 19 |
| 9–13 years | 34 |
| 14–18 years (Girls) | 46 |
| 14–18 years (Boys) | 52 |
| 19–70+ (Women) | 52 |
| 19–70+ (Men) | 56 |
How much protein do I need in pregnancy and Lactation? This is the most common question women ask during pregnancy and during the lactation period. Women can use the protein calculator for food to determine their protein intake per day for pregnant women.
Daily protein requirement per day for pregnant and lactating women:
| Stage | Protein (grams/day) | Energy (kJ/day) | Protein:Energy Ratio |
|---|---|---|---|
| Pregnancy Trimester 1 | 1 | 375 | 0.04 |
| Pregnancy Trimester 2 | 10 | 375 | 0.04 |
| 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 |
The protein requirement per day is indifferent in women during the pregnancy and lactating period. You can measure accurately how much protein is needed per day during pregnancy and lactating periods with the protein calculator.
The amount of protein in various food is described in the following table:
| Food | Protein Amount |
|---|---|
| Milk (1 cup / 8 oz) | 8 g |
| Egg (1 large / 50 g) | 10 g |
| Cheese (1 slice / 28 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 |
| Dry Beans (1 cup / 92 g) | 16 g |
| Nuts (1 cup / 92 g) | 20 g |
| Fruits and Vegetables (1 cup) | 0–1 g |
| Pizza (1 slice / 107 g) | 12 g |
To estimate your specific daily protein intake based on your age, weight, gender, and activity level, follow these steps:
From the source of Healthline, Protein-Rich Foods
From the source of Harvard T.H. Chan School of Public Health, Protein Nutrition
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