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.
Protein Intake Calculator
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Daily Protein Intake Calculator
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.
Consult 19 years experienced Chief Nutritionist Vasanthi for expert advice and a personalized diet plan. In-person consultation at HSR, Koramangala, Bellandur, Haralur, and video consultation across India.
- The protein intake calculator takes into account weight, height, age, gender, goal, and lifestyle to calculate the protein requirements of a person.
- Choose foods that are rich in complete proteins that contain all the nine essential amino acids required for a healthy life.
- Include protein-rich sources like eggs, chicken breast, turkey, milk products, pulses, legumes, grains, soy products, nuts, and seeds to meet the daily requirements.
- Plant proteins may lack some of the essential amino acids when compared to animal proteins. Plant proteins are low in fat and cholesterol, and high in fiber.
- Fill your breakfast and lunch menus with protein-rich foods to decrease unwanted appetite and cravings for the rest of the day.
How Much Protein Do I need in a Day?
- 0.8 grams of protein per kg of body weight is the recommended daily allowance for a healthy person to combat any deficiencies.
- The protein requirement increases for people with an active lifestyle and for those who are under fitness and strength training. 1.2 – 1.7 grams/kg of protein is needed per day.
- When the protein intake exceeds the requirements, the excess proteins are stored as fat and the excess amino acids are excreted through the urine.
- The presence of protein in the urine indicates a damaged kidney. There may be a leakage of protein in the urine if the kidneys are damaged.
- 10% of the daily calories should be obtained from proteins that can be from a variety of sources.
Protein Calculations Based on Age
| 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 |
How Many Grams of Protein Intake Per Day
| 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 |
Protein Intake for Muscle Building
- Those people who are in the process of building muscle mass require more protein than other individuals who live sedentary life.
- When the protein intake for muscle gain decreases below the RDA, it may lead to decreased muscle mass.
- More protein intake is required for bodybuilding as the muscle proteins undergo breakdown and rebuild continuously. The meal should consist of more proteins to compensate for this breakdown.
- The protein intake for weight gain needs an additional 100-150 grams of protein per day in addition to the daily calorie intake.
- Use our Protein Intake Calculator to know your protein requirements and book a consultation with our nutritionist to have a clear idea of your protein intake.
| 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 |
Protein Intake for Weight loss
- The protein intake for effective weight loss should include 1.6 – 2.2 grams of protein per kg of body weight which constitutes 20 – 30 % of the total calories.
- Protein intake helps in stimulating fat loss and protects against the loss of muscle mass during the weight loss journey.
- Choose high-quality proteins from a combination of plant and animal sources to make the meal more nutritious. Include whole foods rather than supplements to supply the body with all the essential nutrients.
- Protein intake reduces the appetite, increases metabolism, and a significant reduction in calorie intake has been noticed.
- When the protein intake rises with a decrease in exercise, it may lead to weight gain, kidney-related problems, and a rise in blood glucose levels.
FAQs
What Are the Daily Protein Intake Recommendations?
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.
What are the effects of excess protein intake?
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.
Which Foods Boost Your Protein Intake?
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.
What Are the Protein Sources for Vegetarians?
Protein intake for vegetarians includes soy products like tofu and edamame, lentils, beans, chickpeas, quinoa, pistachios, chia seeds, broccoli, avocado, and milk products.
How can I get 100g of Protein a day?
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.
What Are the Protein Requirements After a Physical Workout?
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.
What Are the Side Effects of Protein Intake?
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.
What is the Protein Intake During Pregnancy?
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.
Does Protein Intake Increase Uric Acid?
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.
Does Protein Intake Cause Hair Loss?
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.
What Is the Protein Intake During the Nephrotic Syndrome?
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.
What are the Protein Requirements during Renal Failure?
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.
Does Protein Intake Increase Creatinine Levels?
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.
Does Protein Intake Increase Testosterone?
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.
Does Protein Intake Increase Weight?
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.