Protein Calculator

- May 10, 2025
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Calculate your daily protein requirements based on your weight, activity level, and fitness goals. This calculator provides personalised recommendations for optimal protein intake.

Personal Information

Activity Level

Fitness Goals

Training Type

Advanced Options

About Protein Requirements

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and producing enzymes and hormones.

General Guidelines

Protein requirements vary based on individual factors such as weight, activity level, and specific goals:

  • Sedentary adults: 0.8 g/kg of body weight
  • Recreational exercisers: 1.1-1.4 g/kg of body weight
  • Endurance athletes: 1.2-1.4 g/kg of body weight
  • Strength/power athletes: 1.4-2.0 g/kg of body weight
  • Athletes during caloric restriction: 1.8-2.2 g/kg of body weight
  • Growing athletes/bodybuilders: Up to 2.2-3.0 g/kg of body weight
Timing and Distribution

For optimal muscle protein synthesis, research suggests:

  • Consuming protein evenly throughout the day in 3-5 meals
  • Including 20-40g of protein per meal (depending on body size)
  • Consuming protein within 1-2 hours after training
  • Including some protein before sleep to support overnight recovery
Protein Quality

Not all protein sources are equal. Proteins are evaluated based on:

  • Digestibility: How efficiently the body can break down and absorb the protein
  • Amino acid profile: Complete proteins contain all essential amino acids
  • Leucine content: Leucine is particularly important for muscle protein synthesis

High-quality proteins include animal sources (meat, eggs, dairy) and some plant combinations (legumes with grains).

Special Considerations
  • Aging: Older adults may benefit from higher protein intake (1.0-1.2 g/kg)
  • Weight loss: Higher protein intake helps preserve lean muscle during caloric deficit
  • Injury recovery: Increased protein needs during healing and rehabilitation
  • Plant-based diets: May require 10-15% more total protein due to lower digestibility
Common Protein Sources

Protein content per 100g of common foods:

  • Chicken breast: 31g
  • Greek yogurt: 10g
  • Eggs: 13g
  • Salmon: 25g
  • Lean beef: 26g
  • Tofu: 8g
  • Lentils: 9g
  • Whey protein powder: 80-90g

Understanding Daily Protein Needs

Protein is vital for our bodies. It helps build and repair tissues, supports our immune system, and produces important hormones. Everyone’s protein needs are different. Factors like weight, activity level, and Fitness goals all play a part in how much protein you should consume daily.

Using the Protein Calculator

The Protein Calculator is a handy tool designed to help you figure out your daily protein requirements. By entering your weight, age, activity level, and fitness goals, the calculator provides personalised protein intake recommendations. It’s simple and designed for everyone, whether you’re an athlete or someone looking to maintain a healthy diet.

Input Your Details Easily

The calculator asks for basic information like your weight and height. You can choose from different units, such as kilograms or pounds. It also allows you to specify your age and gender, which helps provide more accurate results. You can even skip some details if you wish.

Activity Levels Matter

Your daily activity plays a big role in how much protein you need. The calculator lets you choose your activity level from options like sedentary, light, moderate, active, or very active. Each option adjusts the protein calculation, ensuring you get tailored advice.

Setting Your Fitness Goals

Different fitness goals require different protein levels. The Protein Calculator allows you to select your aim, whether it’s to maintain weight, lose fat, gain muscle, or achieve body recomposition. This ensures that the protein recommendations support your personal fitness journey.

Choosing Your Training Type

You can also select your main training type in the calculator. Options include endurance activities, strength training, and team Sports, among others. Each type of training has unique protein requirements, and this helps in determining the right amount for you.

Advanced Options for Customisation

  • Protein Quality Factor: Choose from standard, high, medium, or low protein quality sources.
  • Decimal Places: Adjust the detail of your results by selecting how many decimal places you want.
  • Meal Distribution: Opt to see how your protein should be spread across meals throughout the day.

These advanced options let you further tailor your results to fit your specific lifestyle and needs.

Your Results Explained

After entering your information, the calculator provides clear results. You’ll see your daily protein target alongside details like protein per kilogram of body weight and the percentage of calories from protein. It even breaks down how much protein you should aim for at breakfast, lunch, dinner, and snacks, ensuring you have a well-rounded intake throughout the day.