Protein Calculator

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What is Protein?

Proteins are macronutrients and substances that produce energy and sustain basic bodily functions. Proteins are essential to existence. Different types of protein build muscles and regulate hormones and metabolism. Some proteins are globulins called antibodies without proteins.

Albumins have a variety of tasks in the body, transporting cations (Na+, K+, Ca2+, Mg2+), fatty acids, bilirubin, and hormones like thyroxine. Oncotic blood pressure must be at an acceptable level, which albumins do.

Animal meals, including meat, fish, and dairy products, contain the appropriate quantity of proteins. Beans and nuts are a couple of non-animal sources.

Protein Calculator

What is a Protein Calculator?

You may use it to determine how much protein adults need daily to maintain their health. Pregnant mothers and youngsters who are active can both benefit from this tool. People with kidney and liver disease and other conditions have their protein intake level monitored.

Amino acids

The amino acid sequence indicates the structure and function of a protein. Humans may receive nine amino acids from food sources, referred to as essential amino acids. Complete protein sources are foods that supply all nine necessary amino acids.

Proteins are divided into several types based on the purpose they provide for the body.


Proteins protect the body from foreign particles, such as viruses and bacteria, by binding them.


Proteins execute the numerous chemical processes that take place all throughout the body and help create new molecules.


Proteins transmit signals throughout the body to maintain body processes

Structural component

Proteins serve as the building blocks for cells, enabling the body's movement.


Proteins move molecules throughout the body

Food sources of proteins

The protein ratings of common foods reflect how good of a source they are:

Food – Protein rating
  • Eggs – 100
  • Fish – 70
  • Lean beef – 69
  • Cow’s Milk – 60
  • Brown rice – 57
  • White rice – 56
  • Soybeans – 47
  • Brewer’s hash – 45
  • Whole-grain wheat – 44
  • Peanuts – 43
  • Dry beans – 34
  • White potatoes – 34

A high-protein diet won't make you grow muscle. Proteins that are not required will be changed or thrown away. Overeating protein is unhealthy and increases stress on the liver and kidneys, making it harder to handle and eliminate the excess.

Proteins in an everyday diet!

The protein calculator specifies a custom percentage of proteins in Diet which list in six common diets, which are listed below:

Diet – Proteins
  • High Crab – 25%
  • High Crab – 27%
  • DASH Diet 27%
  • Moderate Diet – 25%
  • Zone Diet – 30%
  • Low Crab – 40%
  • Keto Diet – 15%

How much protein is needed?

The quantity of protein that a person's body needs depends on a variety of factors, such as energy consumption, personal growth, and physical activity. An often-reported recommended dietary allotment is 0.8/kg of body weight; depending on age, calorie consumption ranges from roughly 10 to 35%. To maintain minimal nutritional needs, this value is advised. Very active people can eat as much protein as they want.

Recommended dietary allowance of protein based on age

  • Age 1-3 = 13
  • Age 4-8 = 19
  • Age 9-13 = 34
  • Age 14-18 (Girls) = 46
  • Age 14-18 9 Boys) = 52
  • Age 19-70+ (Women) = 46
  • Age 19-70+ (Men) = 56

the need for protein during pregnancy and breastfeeding

Safe Intake During Pregnancy/Lactation (g/Day) - Extra energy each day (kJ) - Energy to protein ratio

Trimester 1 of pregnancy: 1; 375; 0.04

Trimester two of pregnancy: 10; 1200; 0.11

Trimester three of pregnancy: 31; 1950; 0.23

First six months of lactation: 19 - 2800 - 0.11 Second six months of lactation: 13 - 1925 - 0.11

Which foods contain high protein?

A complete protein is a protein that contains a good amount of the nine essential amino acids required in the human Diet. Examples of rich proteins are

  • Eggs
  • Chicken breast
  • Cottage Cheese
  • Greek yogurt
  • Milk
  • Lean beef
  • Tuna
  • Turkey breast
  • Fish
  • Shrimp

  • Buckwheat
  • Hummus and pita
  • Soy products
  • Peanut butter on toast
  • Beans and rice
  • Quinoa
  • Hemp and chia seeds
  • Spirulina

Dairy products, meat, poultry, fish, and eggs are all complete protein sources. Vegetables, cereals, legumes, nuts, and seeds are all sources of incomplete proteins. Even though they are a common source of complete proteins, some fatty red meats can be unhealthy. Foods high in protein but lacking in complete proteins include

  • Almonds
  • Broccoli
  • Oats
  • Lentils
  • Chia Seeds
  • Ezekiel bread
  • Pumpkin seeds
  • Peanuts
  • Brussels sprouts
  • Grapefruit
  • Green peas
  • Mushrooms
  • Avocados

How to use the protein calculator?

The Protein calculator and its proportion calculate your daily energy expenditure. You must input your age, gender, height, weight, and estimated activity level requirements to compute the number of calories. The tool will also show you how many calories and protein you need.

How does protein calculator work?

You can use a protein calculator to calculate your daily protein needs depending on your particular characteristics. Using your  age, height, gender,  weight and extent of activity, a  calculates protein calculator calculates  the ideal protein intake you should follow to reach your fitness objectives.

BMR formulas

BMR formulas use the metric system of measurement (kg and cm), whereas the calculator allows you to use imperial (lbs and ft/inches). The formulas are shown below:


655.1 + 9.563 (W) + 1.85 (H) - 4.676(A) = BMR


66.5 + 13.75 (W) + 5.003 (H) - 6.775 (A) = BMR

Activity multiplier

BMR is multiplied in numbers that provide below parentheses ranging from 1.2 to 1.9

  • Inactive - little to no exercise (multiply BMR by 1.2)
  • Low - low exercise/sports 1-3x/week (multiple BMR by 1.375)
  • Medium - medium exercise/ 3-5x/week (multiple BMR by 1.55)
  • High-intense exercise/ 6-7x/ week (multiply BMR by 1.725)
  • intense - hard daily exercise/sports, intense physical job (multiply BMR by 1.9)


A balance is always important. There are different sources of protein. The protein calculator uses formulas to determine daily protein intake based on individual variables. It's easy to find out how much protein you need. Please make use of it and maintain a healthy diet.

The Protein Calculator Calculator on provides personalized protein intake recommendations based on your age, gender, weight, and activity level, helping you achieve optimal nutrition for a healthy lifestyle.


Q. What are proteins?

A. Proteins are large and complex molecules made up of amino acids and constructed into long chains.

Q. Why is protein essential?

A. Protein is required by the body to perform basic functions

Q. What happens if you have too much protein?

A. Avoid taking too much protein; you may suffer from discomfort and medical problems if you intake too much protein.

Q. Q: How do you find out protein needs?

A. You can find your protein needs using age, weight, height, sex, and physical activity levels.

Q. What is the optimal protein intake for adolescents?

A. Generally, the recommended daily protein intake is 0.9 grams per kilogram of body weight for adolescents and 0.8 grams per kg for adults..