Protein Intake Calculator

Do you know how much protein you need? Many of us don’t and, as a result, experience the consequences of getting too little or too much.

That’s why we created the Protein Intake Calculator: an online calculator that helps you determine the exact amount of protein required for your lifestyle and goals! Simply input your current stats, activity levels, diet preferences, and more to get personalized results just for you.

With the Protein Intake Calculator, you can rest assured that you’re getting the right amount of this essential nutrient every day!

Struggling to keep track of your protein intake? Tired of counting out the grams and wondering if it’s enough? With Online Protein Calculator, you no longer have to guess how much protein you’re eating.

Our online calculator can crunch the numbers for you in just a few clicks, so you can focus on getting back to a healthy lifestyle. Quickly and easily get accurate data on the amount of protein required by your body, personalized to you. Get started today and take back control of your protein intake!

Why Use Our Online Protein Calculator?

An online protein calculator can be used to determine an individual’s daily protein needs based on factors such as their age, sex, weight, and level of physical activity. It can also be used to calculate the protein content of a specific food or meal.

This information can be useful for individuals trying to lose weight, build muscle, or maintain a healthy diet. It can also be helpful for athletes and bodybuilders who need to ensure they are getting enough protein to support their training and performance goals.

How do I calculate how much protein I need?

Knowing how much protein you need is an important part of maintaining a healthy diet. Depending on the individual, everyone needs different amounts of protein.

Generally speaking, the recommended amount of protein for adults is 0.8g per kilogram of body weight each day, however this may vary depending on factors like age, gender, and activity level.

To calculate exactly how much protein is right for you, you can use the following equation:
Recommended Protein Intake (in grams) = Body Weight (in kilograms) x 0.8
For example: if your body weight is 60kg, then you would need 48g of protein per day to meet your needs.

It’s also important to note that not all proteins are created equal; some sources such as red meat and dairy contain higher levels of saturated fat than others, like seafood, legumes, and eggs. Be sure to choose your proteins wisely to make sure you’re getting the best nutrition possible.

How much protein do I need 70 kg?

The amount of protein you need daily depends on your age, gender, and activity level. For people over the age of 19 who have a body mass of 70 kg, an average of 56 grams of protein is recommended per day by the World Health Organisation.

It’s important to note that this recommendation is just an estimate – if you lead an active lifestyle or do regular strength training, then you may require more protein than the recommended 56 grams.

Similarly, if you are vegetarian or vegan, you may need slightly more protein due to the lower biological value of plant-based proteins compared to animal sources. It’s recommended to try and get at least 15% of your daily calorie intake from protein sources for optimal results.

Is 100g of protein a day too much?

It is generally recommended that adults should consume 0.8g of protein per kilogram body weight each day, so for a person weighing 70kg this would come up to 56g of protein per day.

Consuming 100g of protein per day is more than double this recommended amount and could be considered too much if it is from only one source, such as dairy or red meat.

Consuming too much protein could lead to an increase in risk of kidney stones, due to the increased pressure on the kidneys that follows high levels of protein intake.

Furthermore, consuming too much protein can also result in dehydration, since the body needs additional water to digest large amounts of proteins. In addition, eating large amounts of animal proteins can raise the LDL cholesterol, potentially leading to cardiovascular complications.

Therefore, although there are some benefits associated with consuming higher amounts of proteins, it is important to make sure it comes from a variety of sources including plant-based proteins, eggs, fish and poultry.

Additionally, moderate quantities of lean red meats can provide essential vitamins and minerals as well as some fats; however, it is important to keep in mind that all these types of proteins, in excess, can increase your risk of various health complications.

Is 200g protein a day a lot?

Generally speaking, 200g of protein per day is considered to be a significant amount and may be too much for some individuals. The recommended dietary allowance (RDA) for an average adult is 0.8g of protein per kg of body weight (around 56g per day for an adult male). This means that consuming 200g of protein in one day is more than 3 times the RDA.

This amount of protein may be beneficial for those who are heavily involved in sports or strength-training, as it can help to build muscle mass and improve performance.

For the general population, however, 200g of protein/day could put strain on the kidneys as they struggle to process such an excessive amount of nutrients. It’s also not necessary unless you have an intense physical activity routine. If you would like to increase your daily protein intake, it’s best to talk to a dietician or nutritionist to determine what would be appropriate for your situation.

Recommended dietary allowance (RDA) of protein, based on 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

Extra Protein Requirements for Pregnancy and 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