Protein Intake Calculator
0%

Protein is a vital part of the body, and due to that fact, we need to put a focus on our protein intake if we are looking to stay healthy. It is the most necessary of all macronutrients.

Proteins are the building blocks for life, and nothing would be possible without them in some form. Proteins are also made from amino acids, which all play vital roles in life, and are the main reason for protein to be taken in.

Protein is able to be used as energy if the body is in dire need, but it is so valuable that the body would rather use the initial stores of carbohydrates and fats first.

Whether you are looking to keep your weight the same, lose weight, or gain weight, protein should be tracked and have a priority in your nutrition for optimal health.

Your exact protein requirements will vary depending on many factors such as your weight, age, activity level, and fitness goals you have set.

For a general rule, it is recommended that all people take in 0.36 grams per pound of body weight for optimal health and a sedentary lifestyle.

Keeping that bare minimum protein requirement in mind, it is important to know that the recommendations increase significantly when someone is partaking in intense workouts, has very high demand physical labor jobs, or a combination of these two things.

The calculator we use on this page will tell you a close recommendation for how much protein you need in your diet based on your own body and the lifestyle that you chose to live.

To get this estimate, you will need to input your age, sex, height, weight, chosen body goal, and the current activity level you achieve on your average day.

The result will show you the number of grams you should get in each day, and that will give you an easier-to-track number.

How Is The Daily Protein Recommendation Calculated?

This Protein Calculator Makes use of the Mifflin St Jeor equation, which most nutritionists, dietitians, and fitness professionals consider to be the gold standard for finding basal metabolic rate.

Exclusive PTP Offers


Gold Standard Cert
Save 25%
Most Popular Cert
3 Certs for 1
A Good Option
50% off
Best Study Materials
See MVP discount
Best online PT course
$100 Off
The Top PT Software
Get Free Trial

The basal metabolic rate formula is:

  • For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
  • For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

From there, we will then multiply by your activity level, which the number is determined based on these:

Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9

The total amount of calories required will be adjusted by the goal you have selected in the calculator.

For weight loss, the calories are reduced by 10 – 20%.

For weight gain, there will be an additional 500 calories added to the product of the equation.

For maintenance of weight, we will not change the end result.

To find the grams of protein we need in a day, you just need to take the percentage of protein recommended in the diet, typically this is 40%, and multiply it by your total calories.

This percentage has been found to keep up well with the protein needs that are associated with activity while ensuring you can build muscle and enhance body composition for overall health.

What Food Are Highest In Protein?

You don’t have to be a bodybuilder or powerlifter to know and care about the proper RDA for dietary protein.

It is important that even the general population know some food tips for reaching enough protein in your daily calories.

The best foods will be decided by dietary preferences, budgets, and styles of eating that are preferred.

Instead of listing an entire shopping list, we will go through some eating strategies that should help ensure you are getting enough protein sources to accompany the recommendations for healthy adults.

Exclusive PTP Offers


Gold Standard Cert
Save 25%
Most Popular Cert
3 Certs for 1
A Good Option
50% off
Best Study Materials
See MVP discount
Best online PT course
$100 Off
The Top PT Software
Get Free Trial

Some Great Extra Protein Tips:

  1. Make sure that you are consuming 3 or 4 solid meals every day, and these meals include 20 – 40 grams of protein each. This gets you very close to a high protein diet.
  2. If you choose to be vegetarian, vegan, or a similar restriction, make sure that you pair up some complimentary proteins, so you get as many complete proteins as possible. This ensures you get all of the essential amino acids that your body needs.
  3. It is a good idea to have some pre-made protein-rich snack ready to go. This inlcudes foods like protein bars, nuts, protein shakes, or supplements like whey protein powder.
  4. Make sure to have a ready post-workout shake that has 20 – 40 grams of protein in it. This is good, as you can slow down muscle catabolism.

Following these tips above will ensure that you can hit your protein goals and optimally gain lean body mass, achieve fat loss, or properly maintain your current physique.

How Can I Calculate Protein In My Food?

Getting to your daily protein intake levels will take some time to adjust if you are not used to using a food scale or reading nutrition labels.

It is important that we make use of nutrition labels, as they all show the amount of protein that is included in our food items, and then use a scale to adjust for our own portion sizes.

The nutrition labels all include a serving size on them, which the protein amount is based on.

With this information, you can weigh out the amount of food that you are taking in, and use the percentage of the serving size to get exact numbers.

It is important to remember that these are still estimates, but they are going to be nearly exact.

Protein powders and food items that are pre-packaged will be easier than other food items, as oftentimes, you will not have to weigh them if you eat the package in its entirety.

We hope that this protein intake calculator has helped you with your fitness and nutrition goals!

Make sure to check out the other fitness and nutrition calculators on PTPioneer!

About The Author

Leave a Comment

Your email address will not be published.

Before you spend your money on the wrong personal trainer, nutrition, or other fitness certification. 

Which Certification Is Best For You?

18749

Find the best Cert for you

Get The Sectret Cheat Sheet For The CSCS Exam

18749

Get The Sectret Cheat Sheet For The ACSM Exam

18749

Get The Sectret Cheat Sheet For The ISSA Nutritionist Exam

18749

Get The Sectret Cheat Sheet For The NCSF CPT Exam

18749

Get The Sectret Cheat Sheet For The NASM CNC Exam

18749

Get The Sectret Cheat Sheet For The NASM PES Exam

18749

Get The Sectret Cheat Sheet For The NASM CES Exam

18749

Get the top 5 Tips for Passing the ACE CPT

18749

Get the top 5 Tips for Passing the NASM CPT

18749

Get The Sectret Cheat Sheet For The NSCA CPT Exam

18749

Get The Sectret Cheat Sheet For The ACE Exam

18749

Get The Sectret Cheat Sheet For The NASM Exam

18749

Get The Sectret Cheat Sheet For The ISSA Exam

18749
Scroll to Top