Protein is an essential macronutrient crucial for muscle preservation, growth, and maintaining a healthy body weight. The optimal daily protein intake varies based on individual factors such as gender, age, weight, and physical activity level.
Our protein intake calculator, developed with expertise from in-house nutritionists and aligned with CDC and ADA guidelines, offers a user-friendly and precise tool to determine your protein needs. Simply select your preferred measurement system, input your gender, age, weight, height, and activity level to receive personalized recommendations.
Age
Weight
Height
Activity Level:
Activity Multiplier
What is Protein?
Protein, found in all body tissues, is crucial for muscle building, hormone production, enzyme creation, and oxygen transport. It also plays a significant role in satiety and weight management (1).
Composed of amino acids, protein is categorized into essential, nonessential, and conditional types. The nine essential amino acids must be obtained from food sources. Animal proteins contain all essential amino acids, while most plant proteins require combinations to provide a complete amino acid profile (2)(3)(4).
Branched-chain amino acids (BCAAs) – valine, leucine, and isoleucine – are particularly important, with leucine playing a key role in muscle protein synthesis (5).
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
Related: Our List of 40 Great Protein-Packed Foods
Individual Protein Intake
Protein needs vary significantly among individuals due to differences in nutritional habits, food choices, and total calorie consumption. While casual tracking may suffice for sedentary individuals, those engaged in intense physical activity or weight training should monitor their protein intake more closely to support their fitness goals.
Many people fail to consume adequate protein daily, often due to the prevalence of carb- and fat-heavy Western diets. While carbohydrates and fats are essential macronutrients, achieving a balanced intake of all three macronutrients is crucial for optimal health and performance.
How Does The Protein Calculator Work?
Our calculator employs evidence-based formulas to determine daily protein intake based on individual variables. It first calculates your basal metabolic rate (BMR) using the Harris-Benedict equation, then factors in your activity level to estimate your total daily energy expenditure.
BMR Formulas
Women:
655.1 + 9.563(W) + 1.85(H) – 4.676(A) = BMR
Men:
66.5 + 13.75(W) + 5.003(H) – 6.775(A) = BMR
Where W = weight in kg, H = height in cm, and A = age in years.
Use our BMR calculator to find your basal metabolic rate.
Activity Multiplier
The calculator uses the following activity multipliers to factor in daily energy expenditure:
- Inactive – little 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 (multiply 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)
The calculator then provides protein intake recommendations based on guidelines from the CDC, ADA, and expert recommendations for strength athletes.
Recommended Dietary Allowance (RDA) for Protein
The RDA for protein varies according to age and gender. Here’s a breakdown of daily protein needs:
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 |
As you can see, protein needs increase with age, with a notable increase during adolescence and early adulthood. Adult men generally require slightly more protein than adult women.
Protein Intake Guidelines During Pregnancy and Lactation
Pregnant and lactating women have increased protein needs to support fetal growth and milk production:
Safe Intake (grams / day) |
Additional Energy Requirement (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 |
Note that protein needs increase significantly during the later stages of pregnancy and early lactation. The protein-to-energy ratio also changes, reflecting the increased importance of protein during these periods.
How Much Protein Per Day?
Based on comprehensive research, a protein intake range of 0.7–1 gram per pound (1.6–2.4 grams per kg) of body weight appears optimal for most individuals. The lower end suits more sedentary people, while the upper range benefits active individuals.
A meta-analysis of 49 studies concluded that protein intakes greater than ~1.6 g/kg/day do not further contribute to muscle gains in resistance-trained individuals (7).
For fat loss, higher protein intakes (25-30% of total calories) have been shown to increase satiety, reduce cravings, and boost metabolic rate (13)(14).
Older adults may benefit from higher protein intakes (0.45–0.6 grams per pound or 1–1.3 grams per kg) to prevent muscle and bone loss (19).
Best Sources of Protein
Focus on high-quality protein sources such as:
- Grass-fed meats
- Poultry
- Fish
- Eggs
- Low-fat dairy products
- Legumes and beans
- Nuts and seeds
- Soy products
- Protein supplements (when necessary)
Aim for a balance of animal and plant-based proteins, with an emphasis on plant sources for overall health benefits.
Other related calculators:
- TDEE Calculator
- Carb Cycling Calculator
- Intermittent Fasting Calculator
- Weight Gain Calculator
- Macronutrient Calculator
Conclusion
Our protein calculator offers a valuable tool for determining your recommended daily protein intake. By understanding your individual needs and incorporating high-quality protein sources into your diet, you can effectively support your fitness goals, maintain lean muscle mass, and promote overall health.
Remember that protein needs may vary based on your specific circumstances, so consider consulting with a registered dietitian or nutritionist for personalized advice.
References:
- Noakes, Manny (2008). The role of protein in weight management. Asia Pacific Journal of Clinical Nutrition. 17 Suppl 1: 169–171.
- Allowances, National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary (1989). Protein and Amino Acids. National Academies Press (US).
- Hoffman, Jay R.; Falvo, Michael J. (2004-09-01). “Protein – Which is Best?”. Journal of Sports Science & Medicine. 3 (3): 118–130.
- Marsh, Kate A.; Munn, Elizabeth A.; Baines, Surinder K. (08 19, 2013). Protein and vegetarian diets. The Medical Journal of Australia. 199 (S4): S7–S10.
- Breen, L; Churchward-Venne, T A (2012-5). Leucine: a nutrient ‘trigger’ for muscle anabolism, but what more?. The Journal of Physiology. 590 (Pt 9): 2065–2066.
- Wu, Guoyao (2016-03). Dietary protein intake and human health. Food & Function. 7 (3): 1251–1265.
- Morton, Robert W.; Murphy, Kevin T.; McKellar, Sean R.; Schoenfeld, Brad J.; Henselmans, Menno; Helms, Eric; Aragon, Alan A.; Devries, Michaela C.; Banfield, Laura; Krieger, James W.; Phillips, Stuart M. (2018-03). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 52 (6): 376–384.
- Antonio, Jose; Peacock, Corey A.; Ellerbroek, Anya; Fromhoff, Brandon; Silver, Tobin (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition. 11: 19.
- Rodriguez, Nancy R.; DiMarco, Nancy M.; Langley, Susie; American Dietetic Association; Dietitians of Canada; American College of Sports Medicine: Nutrition and Athletic Performance (2009-03). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance”. Journal of the American Dietetic Association. 109 (3): 509–527.
- Helms, Eric R.; Aragon, Alan A.; Fitschen, Peter J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. 11: 20.
- Longland, Thomas M.; Oikawa, Sara Y.; Mitchell, Cameron J.; Devries, Michaela C.; Phillips, Stuart M. (2016-03). “Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial”. The American Journal of Clinical Nutrition. 103 (3): 738–746.
- Johnstone, A. M.; Stubbs, R. J.; Harbron, C. G. (1996-07). Effect of overfeeding macronutrients on day-to-day food intake in man. European Journal of Clinical Nutrition. 50 (7): 418–430.
- Leidy, Heather J.; Tang, Minghua; Armstrong, Cheryl L. H.; Martin, Carmen B.; Campbell, Wayne W. (2011-04). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring, Md.). 19 (4): 818–824.
- Westerterp-Plantenga, Margriet S. (2008-08-07). Protein intake and energy balance. Regulatory Peptides. 149 (1–3): 67–69.
- Halton, Thomas L.; Hu, Frank B. (2004-10). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition. 23 (5): 373–385.
- Johnston, Carol S.; Day, Carol S.; Swan, Pamela D. (2002-02). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. Journal of the American College of Nutrition. 21 (1): 55–61.
- Veldhorst, Margriet A. B.; Westerterp, Klaas R.; van Vught, Anneke J. A. H.; Westerterp-Plantenga, Margriet S. (2010-11). Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance. The British Journal of Nutrition. 104 (9): 1395–1405.
- Veldhorst, Margriet A. B.; Westerterp-Plantenga, Margriet S.; Westerterp, Klaas R. (2009-09). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. The American Journal of Clinical Nutrition. 90 (3): 519–526.
- Morais, J. A.; Chevalier, S.; Gougeon, R. (2006-07). Protein turnover and requirements in the healthy and frail elderly. The Journal of Nutrition, Health & Aging. 10 (4): 272–283.
- Morton, Robert W.; Murphy, Kevin T.; McKellar, Sean R.; Schoenfeld, Brad J.; Henselmans, Menno; Helms, Eric; Aragon, Alan A.; Devries, Michaela C.; Banfield, Laura; Krieger, James W.; Phillips, Stuart M. (2018-03). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults”. British Journal of Sports Medicine. 52 (6): 376–384.
Article Updates Timeline:
Our editorial team experts constantly update the articles with new information & research, ensuring you always have access to the latest and most reliable information.
June 26, 2024
Updated By
Ash, ACE, MSc
February 14, 2024
Updated By
Tom Miller, CSCS
January 29, 2024
Updated By
Tom Miller, CSCS
Medically Reviewed By
Dr. Steven Griffin
January 19, 2024
Updated By
Tom Miller, CSCS
January 8, 2024
Updated By
Tom Miller, CSCS
Medically Reviewed By
Dr. Malik
August 11, 2023
Updated By
Matthew Magnante, ACE, Tom Miller, CSCS
Reviewed By
Dr. Malik
February 10, 2023
Major Update By
Tom Miller, CSCS
Fact Checked By
Dr. Malik
August 9, 2022
Updated By
Matthew Magnante, ACE
Fact Checked By
Dr. Malik
September 8, 2021
Updated By
Matthew Magnante, ACE
June 12, 2021
Updated By
Matthew Magnante, ACE
Reviewed By
Andrew Peloquin NFPT-CPT
Fact Checked By
Dr. Malik
April 15, 2021
Updated By
Matthew Magnante, ACE
October 20, 2020
Written By
Matthew Magnante, ACE