Protein Intake Calculator

Medindia's Protein Intake Calculator calculates the amount of recommended protein intake for different age groups including newborn babies, children, teenagers, adults, pregnant and breastfeeding women, and bodybuilders. It also lists protein rich foods.

The required intake of Protein varies depending on factors such as age, weight, and activity level. This calculator helps in optimizing your nutrition and supporting your health goals effectively.

Daily Protein Requirement for Health

The daily protein requirement for health varies with individual but is generally around 0.8 grams per kilogram of body weight. For optimal muscle gain for active individuals, daily protein requirement is 1.6 to 2.2 grams per kilogram of body weight.

Typically recommending 10-35% of your daily calories from protein. For muscle gain, aim for higher protein intake tailored to your activity level.

Protein provides 4 calories per gram, contributing to your overall caloric intake. Balancing protein with other macronutrients is essential for effective weight management.

How to calculate protein intake?

The Recommended Dietary Allowance (RDA) suggests that adults consume around 0.8 grams of protein per kilogram of body weight daily. To calculate the protein requirement:

Formula: Daily Protein Requirement (grams) = Body Weight (kg) × 0.8

Why is Protein Important to our body?

Protein is an essential macronutrient (macronutrients provide energy and include fat and carbohydrates) that is used for the growth and repair of the body. Protein is an enzyme, that works as a carrier of signals from one part of the body to another and to form structures such as muscles. In short, proteins are like the bricks of a building. The body cannot store protein, it has to be taken in the diet.

What is Complete and Incomplete Protein?

Complete protein food sources contain all the essential amino acids. The body cannot synthesize essential amino acids and hence must take them from the diet. Animal-based foods like meat, poultry, fish, milk, eggs, and cheese are some examples of complete protein sources.

On the contrary, foods such as beans, lentils and soy products lack at least one of the essential amino acids and these are considered as sources of incomplete protein.

Good Sources of Protein:

• Lean Meats like Chicken breast, turkey, and lean cuts of beef or pork
• Fish and Seafood like Salmon, tuna, and shrimp
• Whole eggs
• Dairy Products such as Greek yogurt, cottage cheese, and milk
• Legumes such as Beans, lentils, and chickpeas
• Nuts and Seeds such as Almonds, peanuts, chia seeds, and hemp seeds
• Whole Grains such as Quinoa, farro, and brown rice
• Plant-Based Proteins such as tofu and tempeh

Protein Deficiency

Protein Deficiency occurs when an individual does not consume enough protein to meet their body's needs. This condition can lead to various health issues, including:

• Muscle Wasting
• Weakened Immune System
• Growth Issues
• Fluid retention in tissues
• Fatigue and Weakness

Do you know how much of protein needs to be added in your daily diet? Since your body cannot store protein, it has to be taken in your diet. Protein is an essential macronutrient (macronutrients provide energy and include fat and carbohydrates) that is used for the growth and repair of the body. Protein works as an enzyme, works as carrier of signals from one part of the body to another and to form structures such as muscles. In short, proteins are like the bricks of the building. Protein also provides energy and each gram of protein contains 4 calories.