It calculates the daily amount of dietary protein that adults need to stay healthy. Children, those who are physically active, and pregnant and nursing women typically require more protein. The calculator can also be used to track protein intake for people who have kidney disease, liver disease, diabetes, or other conditions where protein intake is a factor.
Protein Intake calculator
You should take ...... of protein per day
What exactly are proteins?
Proteins, fats, and carbohydrates are the three primary macronutrients that provide energy to the human body. Proteins are also responsible for a large portion of the work that is done in cells, including regulating tissues and organs. Proteins are comprised of a number of amino acids that are essential to proper body function and serve as the building blocks of body tissue.
A protein‘s structure and function is determined by the sequence of amino acids. There are 20 different amino acids in total. Some amino acids can be synthesized in the body, but there are 9 that humans can only get from dietary sources. These 9 are called essential amino acids. If a human doesn‘t get enough of these, it may result in death. Foods that have all 9 of the essential amino acids are called complete protein sources. These include both animal and plant–based sources.
Proteins can be classified by the role they play in the body. Common types of proteins include:
- Antibodies are proteins that bind to foreign particles in order to protect the body from things like viruses and bacteria.
- Enzyme are proteins that aid in the formation of new molecules as well as the many chemical reactions that occur throughout the body.
- Messenger — Proteins that act as messengers and transmit signals throughout the body to help maintain various body processes.
- Structural component — Proteins are essential for the function of cells and tissues, and they help the body to move.
- Transport/storage — Proteins that transport and store molecules throughout the body.
Proteins play a lot of different roles in the body and it‘s important to eat enough protein to stay healthy.
What amount of protein do I require?
The amount of protein that the human body requires daily varies based on many conditions, including overall energy intake, growth of the individual, and physical activity level. A commonly cited recommended dietary allowance (RDA) is 0.8g/kg of body weight. This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, maybe beneficial, depending on the sources of the protein.
The amount of protein a person needs to consume depends on many factors, including activity level and muscle mass. The recommended range is 0.8 to 1.8 g/kg of body weight. Some sources suggest that highly active people or those trying to build muscle mass should consume 1.8 to 2 g/kg.
The recommended dietary allowance (RDA) for protein, based on age
| Age | 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 |
Pregnancy and Lactation Protein Requirements
| Pregnancy/Lactation | 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 |
Protein-Rich Foods
A person‘s required protein intake can be met through many different food combinations. For many people, a large amount of their protein intake comes from meat and dairy, even though it is possible to get enough protein while still adhering to certain dietary restrictions. In general, it is easier to meet your RDA of protein by consuming meat and dairy, but too much of either can have a negative effect on health. There are plenty of protein–rich plant–based options, but they typically contain less protein per serving. The ideal diet would include a mixture of meat, dairy, and plant–based foods to cover the RDA and provide a balance of nutrients.
If you can, it‘s a good idea to eat a variety of complete proteins. A complete protein contains all nine of the essential amino acids that humans need to include in their diet. Some examples of complete protein foods or meals are:
Meat/Dairy Examples
Some common examples of meat and dairy products include:
- Eggs
- Chicken breast
- Cottage cheese
- Greek yogurt
- Milk
- Lean beef
- Tuna
- Turkey breast
- Fish
- Shrimp
Vegan/Plant-Based Examples
Some vegan and plant–based examples of common foods are
- Buckwheat
- Hummus and pita
- Soy products (tofu, tempeh, edamame beans)
- Peanut butter on toast or some other bread
- Beans and rice
- Quinoa
- Hemp and chia seeds
- Spirulina
There are many healthy, high protein foods that are incomplete proteins, such as nuts and seeds, legumes, grains, and vegetables. 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. Certain high fat red meats, for example, are common sources of complete proteins but can be unhealthy.
- Almonds
- Oats
- Broccoli
- Lentils
- Ezekiel bread
- Chia seeds
- Pumpkin seeds
- Peanuts
- Brussels sprouts
- Grapefruit
- Green peas
- Avocados
- Mushrooms
As one can see, there are numerous foods that can be consumed to meet a person’s RDA of protein. The foods listed above are not a complete list of high protein or complete protein foods. Balance is important in everything, and the examples provided above are an attempt to provide a list of healthier protein options (when consumed in moderation).
Protein Content in Common Foods
- A serving of meat, poultry, or fish is about the size of a deck of cards and contains about 7 grams of protein.
- A 1–ounce (28–gram) serving of nuts or seeds contains about 4 grams of protein.
- A 1–cup (250–mL) serving of cooked beans or lentils contains about 13 grams of protein.
- A 1–ounce (28–gram) serving of cheese contains about 7 grams of protein.
- A 1–cup (250–mL) serving of milk contains about 8 grams of protein.
