Protein Calculator Calculate Your Daily Protein Intake Based on Weight, Age & Activity

Protein Calculator

The Protein Calculator provides an estimate of how much dietary protein an adult needs each day to support health. Needs vary children, highly active people, and pregnant or breastfeeding women usually require more. The tool can also help monitor protein intake for people with certain medical conditions (for example, kidney or liver disease, or diabetes) where protein intake is important to track.

What are proteins?

Proteins are one of the three macronutrients (alongside fats and carbohydrates) that supply energy and perform critical roles in the body. They’re made of amino acids the building blocks that form tissues and carry out cellular functions. Proteins are essential for structure, movement, regulation, transport, and defense.

There are 20 amino acids in total. Nine of these are essential (they must come from food). Foods that supply all nine essential amino acids are called complete proteins. Common examples include animal sources (meat, dairy, eggs, fish) and some plant sources (soy, quinoa, buckwheat).

Major protein roles

• Antibodies: Defend against infections.
• Enzymes: Speed up biochemical reactions.
• Messengers: Carry signals between tissues and organs.
• Structural proteins: Form the framework for muscles and cells.
• Transport/storage proteins: Move and store nutrients and molecules.

Because proteins are involved in so many processes, adequate intake is important for overall health.

How much protein do I need?

Daily protein needs depend on age, body weight, energy intake, growth stage, and physical activity. A common baseline recommendation is 0.8 g per kg of body weight, which covers basic nutritional needs for most adults. However, recommended ranges often span from 0.8 to 1.8 g/kg, and people who are very active or who want to build muscle may benefit from higher intakes. Some sources suggest 1.6–2.0 g/kg for intensive training.

Protein needs can also be expressed as a percentage of calories (about 10–35% of daily calories). Because individual circumstances differ, it’s best to consult a healthcare professional, dietitian, or trainer for personalized guidance.

Quick Ranges

• General adult baseline: ~0.8 g/kg
• Active / strength training: ~1.2–2.0 g/kg (commonly 1.6–2.0 g/kg for athletes)
• Older adults: Often recommended slightly higher than 0.8 g/kg to help preserve muscle mass

Recommended protein (by age)

• Age 1–3: 13 g/day
• Age 4–8: 19 g/day
• Age 9–13: 34 g/day
• Age 14–18 (girls): 46 g/day
• Age 14–18 (boys): 52 g/day
• Age 19–70+ (women): 46 g/day
• Age 19–70+ (men): 56 g/day

Extra needs: pregnancy & lactation

• Pregnancy, trimester 1: +1 g/day (small increase)
• Pregnancy, trimester 2: ≈ +10 g/day
• Pregnancy, trimester 3: ≈ +31 g/day
• Lactation (first 6 months): ≈ +19 g/day
• Lactation (after 6 months): ≈ +13 g/day

These increases are rough guidance; follow your healthcare provider’s advice for precise needs.

High-protein foods

You can meet protein needs with many food combinations. Animal foods are often concentrated sources of complete protein, but plant-based diets can provide adequate protein when planned well. Aim for variety and balance.

Complete protein examples

Animal / Dairy

• Eggs, chicken breast, lean beef, turkey, tuna, shrimp, milk, Greek yogurt, cottage cheese

Plant-based

• Soy (tofu, tempeh, edamame), quinoa, buckwheat

Useful plant-based combinations (to cover essential amino acids)

• Beans + rice
• Peanut butter on whole-grain bread
• Hummus + pita

High-protein foods that are usually incomplete (still useful)

• Almonds, oats, lentils, chia/hemp seeds, broccoli, Ezekiel bread, peas, mushrooms, pumpkin seeds

It’s fine to rely on incomplete proteins; just eat a variety across the day to obtain all essential amino acids.

Protein content of common servings (approx.)

• Milk (1 cup / 8 oz): 8 g
• Large egg: 6 g
• Meat (2 oz/slice): ~14 g
• Seafood (2 oz): ~16 g
• Bread (1 slice): ~8 g
• Corn (1 cup): ~4–5 g (varies)
• Rice (1 cup cooked): ~5 g
• Cooked dry beans (1 cup): ~16 g
• Nuts (1 cup): ~20 g
• Typical fruit/veg (1 cup): 0–1 g
• Pizza (1 slice): ~10–12 g
• Fast-food hamburger (medium): ~20 g

Final Thoughts

Protein supports many vital functions. Use the calculator to estimate your daily needs, choose a variety of protein sources (complete and complementary), and Health tracking apps consult a professional for tailored recommendations.

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