The Protein Calculator estimates the daily amount of dietary protein adults require to remain healthy based on certain averages and recommendations.
Estimate your daily protein needs with this Protein Calculator. Ideal for maintaining health, building muscle, or planning nutrition.
Proteins are one of three primary macronutrients that provide energy, along with fats and carbohydrates. They are essential for the structure and function of tissues and organs, and act as building blocks of body tissue through amino acids. There are 20 amino acids, 9 of which are essential and must be obtained from dietary sources.
Types of proteins: Antibodies, enzymes, messengers, structural components, and transport/storage proteins.
Protein needs depend on factors like energy intake, growth, and activity level. The recommended dietary allowance (RDA) is 0.8 g/kg of body weight, but active individuals or those building muscle may need 1.8–2.0 g/kg. Consult a dietitian for personalized advice.
| 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 |
| Stage | Safe Intake (g/day) | Additional Energy (kJ/day) | Protein Energy Ratio |
|---|---|---|---|
| Pregnancy trimester 1 | 1 | 375 | 0.04 |
| Pregnancy trimester 2 | 10 | 1,200 | 0.11 |
| Pregnancy trimester 3 | 31 | 1,950 | 0.23 |
| Lactation First 6 months | 19 | 2,800 | 0.11 |
| Lactation After 6 months | 13 | 1,925 | 0.11 |
A variety of foods can help meet your protein needs. Complete proteins (containing all nine essential amino acids) include meat, dairy, and some plant-based foods. Incomplete proteins can also be combined to meet requirements.
Meat/Dairy:
Vegan/Plant-based:
| Food | Protein Amount |
|---|---|
| Milk (1 cup/8 oz) | 8 g |
| Egg (1 large/50 g) | 6 g |
| Meat (1 slice/2 oz) | 14 g |
| Seafood (2 oz) | 16 g |
| Bread (1 slice/64 g) | 8 g |
| Corn (1 cup/166 g) | 16 g |
| Rice (1 cup/195 g) | 5 g |
| Dry Bean (1 cup/92 g) | 16 g |
| Nuts (1 cup/92 g) | 20 g |
| Fruits and Vegetables (1 cup) | 0-1 g |
| Pizza (1 slice/107 g) | 12 g |
| Hamburger (McDonald Medium) | 20 g |