Daily Protein Intake Calculator
Protein Calculator – How To Calculate Protein Intake
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Daily Protein Intake Calculator
This Free Protein Calculator Estimates The Amount Of Protein A Person Needs Each Day To Remain Healthy Based On Certain Averages And Recommendations.
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What Are Proteins?
Proteins are the building blocks and are made up of amino acids. Our muscles, skin, bones, tendons, enzymes, digestive juices all are made of protein.
Besides supporting growth and development, proteins also provide 4 calories of energy (through oxidation of 1 g of protein).
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How To Calculate Protein Intake?
Protein is an important nutrient for bodily functions. This calculator helps to determine your total protein intake as per your calorie requirement, age, and physical activity which is important to meet the demand and help to regulate satiety level.
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How Much Protein Do We Need?
The amount of protein required depends on the age, sex, and physical activity of the person. The current International Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg body weight, irrespective of age.
This is subject to change based on physical activity and needs to be distributed as nearly 25-30 g of high-quality protein in every meal (considering 3 meals).
As per the American Dietetic Association, the protein requirement depends on the age and physical activity of a person.
- No Exercise to Low Exercise: 0.8-1 g/body weight
- Little to Moderate Exercise: 1-1.8 g/body weight
- Heavy to Extra Exercise (athletes or sportspersons): 2g/kg body weight
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Is Too Much Protein Bad?
Excess protein intake may have toxic effects on the body. Ammonia is the by-product of protein metabolism. Protein intake beyond RDA produces more ammonia, which is converted to urea. Excess urea production burdens the kidneys.
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Should I Increase My Protein Intake To Lose Weight?
Protein can help you lose weight when combined with other macronutrients in a balanced manner. Adequate protein intake as per the weight and physical activity increases satiety, has a thermic effect that is more when compared to carbs and fat, and boosts the metabolic rate.
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How To Calculate Protein Intake?
- The protein requirement depends on the age and activity level of a person.
- Calculate your body weight on a digital weighing machine. For conversion from pounds to kg, multiply pounds by 2.2 ( pounds*2.2= weight in kg).
- Analyze your physical activity. If you are involved in 10 hours of desk exercise with no physical activity, multiply 0.8 g with your body weight to understand how much protein is required per kg of your body weight to maintain muscle mass.
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Recommended Dietary Allowances Of Protein
The RDA changes with age and is given in the following table:
AGE PROTEIN REQUIREMENT (G/DAY) CHILD MALE FEMALE 1-3 years 13 - - 4-8 years - 19 19 9-13 years - 34 34 14-18 years - 46 52 19-30 years - 46 56 31-50 years - 46 56 51+ years - 46 56 Pregnancy and lactation are anabolic phases that require extra protein intake.
Extra Protein Requirements For Pregnancy And Lactation As Per Revised ICMR, 2010
SAFE INTAKE(GRAMS / DAY) ADDITIONAL ENERGY REQUIREMENT(KJ/DAY) Pregnancy trimester 1 1 375 Pregnancy trimester 2 10 1200 Pregnancy trimester 3 31 1,950 Lactation After 6 months 13 1,925
Frequently Asked Questions (FAQ)
Here are some of the most recent questions asked by the users, which we decided to answer briefly.
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How do I calculate how much protein I need?
Calculate protein requirement by weight.Dividing your weight into pounds by 20 and multiplying it by seven. You need just a little more than seven grams of protein for every 20 pounds of your body weight. Thus, for someone weighing 200 pounds, the protein requirement will be 70 grams each day.
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How do I calculate how much protein I need in kg?
- Weight in pounds divided by 2.2 = weight in kg.
- Determine your protein number; Mildly Active = 0.8, Regularly Active = 1.5, Heavily Active = 1.8.
- Weight in kg x 0.8-1.8 gm/kg = protein gm.
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What is a gram of protein?
In nutrition science, “grams of protein” refers to the number of grams of the macronutrient protein, not the number of grams of a protein-containing food like meat or eggs. An 8-ounce serving of beef weighs 226 grams but only contains 61 grams of protein. - 4
How much protein is too much?
Most research indicates that eating more than 2 g per kg of body weight daily of protein for a long time can cause health problems. Symptoms associated with too much protein include: intestinal discomfort and indigestion. dehydration. - 5
How do you know if your body needs more protein?
Swelling. One of the most common signs that you're not getting enough protein is swelling (also called edema), especially in your abdomen, legs, feet, and hands. A possible explanation: The proteins that circulate in your blood -- albumin, in particular -- help keep fluid from building up in your tissues.