Protein Calculator
Estimate the daily amount of dietary protein you require to remain healthy. Calculate protein needs based on your body composition, activity level, and goals.
What are Proteins?
Proteins are one of three primary macronutrients that provide energy to the human body, along with fats and carbohydrates. Proteins are also responsible for a large portion of the work that is done in cells; they are necessary for proper structure and function of tissues and organs, and also act to regulate them. They are comprised of a number of amino acids that are essential to proper body function, and serve as the building blocks of body tissue.
There are 20 different amino acids in total, and the sequence of amino acids determines a protein's structure and function. While some amino acids can be synthesized in the body, there are 9 amino acids that humans can only obtain from dietary sources (insufficient amounts of which may sometimes result in death), termed essential amino acids. Foods that provide all of the essential amino acids are called complete protein sources, and include both animal (meat, dairy, eggs, fish) as well as plant-based sources (soy, quinoa, buckwheat).
Types of Proteins by Function:
- Antibody — proteins that protect the body from foreign particles, such as viruses and bacteria
- Enzyme — proteins that help form new molecules and perform chemical reactions
- Messenger — proteins that transmit signals throughout the body
- Structural component — proteins that act as building blocks for cells
- Transport/storage — proteins that move molecules throughout the body
How Much Protein Do I Need?
The amount of protein that the human body requires daily is dependent on many conditions, including overall energy intake, growth of the individual, and physical activity level. It is often estimated based on body weight, as a percentage of total caloric intake (10-35%), or based on age alone.
0.8g/kg of body weight is a commonly cited recommended dietary allowance (RDA). This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, may be beneficial, depending on the sources of the protein.
The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on the many factors listed above. People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources suggest consuming between 1.8 to 2 g/kg for those who are highly active.
Important: The amount of protein a person should consume, to date, is not an exact science, and each individual should consult a specialist, be it a dietitian, doctor, or personal trainer, to help determine their individual needs.
Recommended Dietary Allowance (RDA) of Protein, Based on Age
| Age Group | Protein Needed (grams/day) |
|---|---|
| Age 1 - 3 | 13 |
| Age 4 - 8 | 19 |
| Age 9 - 13 | 34 |
| Age 14 - 18 (Girls) | 46 |
| Age 14 - 18 (Boys) | 52 |
| Age 19 - 70+ (Women) | 46 |
| Age 19 - 70+ (Men) | 56 |
Foods High in Protein
There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have.
Complete Protein Sources
Contain all 9 essential amino acids:
- Eggs
- Chicken breast
- Cottage cheese
- Greek yogurt
- Milk
- Lean beef
- Tuna, Fish, Shrimp
- Turkey breast
- Soy products (tofu, tempeh)
- Quinoa
- Buckwheat
High Protein Foods (Incomplete)
Still excellent protein sources:
- Almonds
- Oats
- Lentils
- Broccoli
- Peanuts
- Chia seeds
- Pumpkin seeds
- Green peas
- Brussels sprouts
- Avocados
- Mushrooms
Amount of Protein in Common Foods
Key Takeaway
Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients. As long as you consume a sufficient variety of incomplete proteins to get all the required amino acids, it is not necessary to specifically eat complete protein foods. Balance is important, and consuming a variety of protein sources ensures you get all essential amino acids and other nutrients.