The protein intake calculator finds your daily protein requirement for fat loss and muscle gain. Proteins are essential macronutrients that consist of several amino acids that serve as the building blocks.
You should take ...... of protein per day
The protein intake calculator calculates the daily requirements for adults to stay healthy. Highly physically active children, muscle builders, pregnant women, and lactating mothers’ protein requirements are high.
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| Age | Protein requirements (grams/day) |
| 1-3 | 13 |
| 4-8 | 19 |
| 9-13 | 34 |
| 14-18 (Boys) | 52 |
| 14-18 (Girls) | 46 |
| 19- 70+ (Men) | 56 |
| 19- 70+ (Women) | 46 |
| Healthy individuals | 0.8 gm/kg |
| Sedentary lifestyle | 0.8 gm/kg |
| Pregnant and Lactating women | 1.1 – 1.3 gm/kg |
| Athletes and strength trainers | 1.2 – 1.4 gm/kg |
| High-intensity training | 1.4 – 1.7 gm/kg |
| To build muscle mass | 1.6 – 1.7 gm/kg |
| To gain weight | 1.5 – 2.2 gm/kg |
| To lose weight | 1.8 – 2.9 gm/kg |
| Foods | Protein content (in Grams) |
| 1 whole egg | 7 |
| 1 glass of whole milk (250 ml) | 8.5 |
| 1 glass of soy milk (250 ml) | 6.7 |
| Cottage cheese (45 gm) | 6 |
| Chicken breast (100 gm) | 31.2 |
| Kidney beans (50 gm) | 13.2 |
| Cheddar cheese (2 slices) | 12 |
| Tofu (75 gm) | 6.1 |
| Almonds (100 gm) | 21.1 |
| Green peas (1/2 cup) | 4.5 |
| Pumpkin seeds (100 gm) | 24.3 |
For a normal person, the protein intake should be 0.8 grams per kg of body weight. If your weight is 60 kg, your protein intake should be 48 grams of protein per day.
Excess protein intake can result in the presence of protein in the urine and stored as fat. It may be also a risk factor for coronary heart disease as a high protein diet may contain increased levels of saturated fat and cholesterol.
Foods like eggs, dairy products, pulses, legumes, soy products, turkey, chicken, fish, nuts, and seeds are rich sources of protein that can boost the protein intake.
Protein intake for vegetarians includes soy products like tofu and edamame, lentils, beans, chickpeas, quinoa, pistachios, chia seeds, broccoli, avocado, and milk products.
Make sure that your meal contains eggs, oats, peanut butter, pumpkin seeds, paneer, chicken, and fish to avail yourself of 100 grams of protein in a day.
Protein intake after a workout should consist of 0.3 – 0.5 grams per kg of body weight to supply the body with the essential amino acids required to build new muscle tissue. The best time to eat protein after a physical workout is 30 minutes to 2 hours.
Protein intake side effects include increased risk of heart disease, extra burden on the kidneys, constipation, diarrhea, and calcium loss. Your kidneys may suffer from high protein intake if you are a renal patient.
Protein intake in pregnancy ranges from 60 – 100 grams per day. The protein intake increases with the progression of the pregnancy. Protein is required for the synthesis of antibodies and hormones for the mother and the baby.
A high-protein diet can increase the excretion of uric acid and thereby reduces the levels of uric acids in the blood. Avoid organ meats like liver and kidneys that contain a high purine content which may increase uric acid levels.
A normal protein intake does not cause hair loss. Increased protein consumption can cause the body to excrete excess protein through the urine. This may lead to the deprivation of nutrients for the hair follicles which causes thinning and shedding of the hair.
Protein intake in nephrotic syndrome should be low to moderate. A diet rich in proteins may damage the nephrons and cause renal insufficiency. The protein intake depends upon the condition of the kidney disease.
Protein intake in renal failure should be restricted as it will pose an extra burden on the kidneys to remove the protein waste. A diet low in protein can be given to patients who are not on dialysis.
A high-protein diet can increase serum creatinine levels. This causes glomerular hyperfiltration which increases the acceleration of the kidney disease. Ensure your diet is fiber-rich and reduce the intake of proteins to lower creatinine levels.
Testosterone production depends on protein intake and the type of protein consumed. A protein-rich diet maintains testosterone levels and is helpful in fat loss. Consumption of healthy fats helps in supporting the testosterone levels in the body.
Increased protein intake than the body’s needs is generally stored as fat in the body and the excess amino acids are excreted in the urine. When your protein intake is high without any workouts, it may lead to unwanted weight gain.
