Protein Calculator
Calculate your daily protein requirements based on age, weight, activity level, and health goals
Calculate Your Daily Protein Requirements
Protein Distribution Tips
Meal Distribution
• Breakfast: 20-25% of daily protein
• Lunch: 25-30% of daily protein
• Dinner: 25-30% of daily protein
• Snacks: 15-20% of daily protein
Timing for Athletes
• Pre-workout: 20-40g protein
• Post-workout: 20-40g protein (within 2 hours)
• Before bed: 20-30g slow-digesting protein
• Spread intake evenly throughout the day
Example Calculation
Active Woman (30 years, 65kg, 165cm)
WHO Recommendation: 65kg × 0.83 = 54g/day
DRI Guideline: 46g/day (standard for adult women)
Sports Nutrition: 54g × 1.6 (active) = 86g/day
Final Recommendation: 86g/day (higher value for active lifestyle)
Why Protein Requirements Vary
• Athletes need more protein for muscle repair and growth
• Older adults need more protein to prevent muscle loss
• Pregnancy and lactation significantly increase needs
• Weight loss diets may require higher protein to preserve muscle
High Protein Foods
Animal Sources
• Chicken breast: 31g per 100g
• Lean beef: 26g per 100g
• Fish (salmon): 25g per 100g
• Eggs: 13g per 100g
• Greek yogurt: 10g per 100g
Plant Sources
• Lentils: 9g per 100g
• Quinoa: 4.4g per 100g
• Almonds: 21g per 100g
• Tofu: 15g per 100g
• Black beans: 9g per 100g
Protein Quality
Complete proteins contain all essential amino acids
Animal proteins are typically complete
Plant proteins can be combined for completeness
Leucine is especially important for muscle protein synthesis
Timing matters - spread intake throughout the day
Understanding Protein Requirements
What Are Proteins?
Proteins are essential macronutrients made up of amino acids, often called the "building blocks of life." They play crucial roles in muscle building and repair, hormone production, immune function, and energy production. Unlike carbohydrates and fats, proteins cannot be stored in the body, making daily intake essential.
Why Protein Matters
- •Muscle maintenance: Prevents muscle loss during weight loss
- •Satiety: Helps you feel full and satisfied
- •Metabolism: Higher thermic effect than other macronutrients
Different Calculation Methods
- WHO Method: 0.83g per kg body weight (minimum for health)
- DRI Guidelines: Age and gender-specific recommendations
- USDA Guidelines: 10-35% of total daily calories
- Sports Nutrition: 1.2-2.0g per kg for athletes
Special Considerations
Individual protein needs can vary significantly based on health status, fitness goals, age, and activity level. Athletes, older adults, and people recovering from illness may need higher amounts. Always consult with a healthcare provider or registered dietitian for personalized recommendations.
⚠ Medical Disclaimer
This calculator provides general protein requirement estimates based on established dietary guidelines and should not replace professional medical or nutritional advice. Individual protein needs may vary significantly based on health conditions, kidney function, liver health, medical treatments, and specific fitness goals. People with kidney disease, liver disease, or other medical conditions should consult healthcare providers before increasing protein intake. Excessive protein consumption may strain kidney function in susceptible individuals. Always consult a healthcare provider or registered dietitian for personalized nutrition recommendations.