Protein Calculator

A protein calculator is a tool designed to estimate the optimal protein intake for individuals based on their unique characteristics such as age, weight, height, gender, activity level, and fitness goals.

Protein is an important macronutrient that plays a vital role in muscle growth, repair, and maintenance, as well as supporting the immune system and hormone production.

How much protein is needed

The requirement for protein varies depending on several factors, including age, weight, activity level, and overall health. The Recommended Dietary Allowance (RDA) for protein is a general guideline provided by health organisations. The RDA suggests a daily protein intake of:

• For adults: The RDA for adults is approximately 0.8 grams of protein per Kg of body weight. To calculate this, divide your weight in kilograms by 0.8. For example, a person weighing 68 kilograms would need about 54 grams of protein per day (68 kg ÷ 0.8 = 54 g).
• For athletes or individuals engaging in intense physical activity: Athletes or individuals who participate in regular, intense exercise may have higher protein requirements to support muscle repair and recovery. It is recommended to consume between 1.2 to 2.0 grams of protein per Kg of body weight.
• For specific health conditions and old: Certain medical conditions, such as kidney disease, may require protein restrictions. In such cases, it is essential to consult with a healthcare professional.

Foods high in protein

• Lean meats: Chicken breast, turkey breast, lean cuts of beef, and pork tenderloin are excellent sources of high-quality protein.
• Seafood: Fish such as salmon, tuna, trout, and sardines are not only rich in protein but also provide healthy omega-3 fatty acids.
• Eggs: Whole eggs are a great source of protein, with the whites being particularly protein-dense. They also contain essential vitamins and minerals.
• Dairy products: Greek yoghurt, cottage cheese, and milk are all rich in protein.
• Legumes: Beans, lentils, chickpeas, and other legumes are high in protein and fibre. They are also an excellent source of plant-based protein for vegetarians and vegans.
• Nuts and seeds: Almonds, walnuts, peanuts, chia seeds, and flaxseeds are examples of nuts and seeds that provide protein, healthy fats, and other beneficial nutrients.
• Tofu and tempeh: These soy-based products are popular among vegetarians and vegans as they are rich in protein and can be used in various dishes.
• Quinoa: As a grain-like seed, quinoa is considered a complete protein, meaning it provides all nine essential amino acids.
• Protein-rich vegetables: Broccoli, spinach, Brussels sprouts, and peas contain a decent amount of protein alongside other vitamins and minerals.
• Protein supplements: Protein powders, such as whey, casein, and plant-based varieties like pea, soy, or hemp protein, can be added to shakes or smoothies to increase protein intake.

Amount of protein in different food items

Here are some common foods, along with their approximate protein content per 100 grams:

• Chicken breast (skinless, boneless): 31 grams
• Turkey breast (skinless, boneless): 29 grams
• Lean beef (95% lean): 36 grams
• Salmon (wild-caught): 22 grams
• Tuna (canned in water): 26 grams
• Eggs (large, whole): 13 grams
• Greek yoghurt (plain, non-fat): 10 grams
• Cottage cheese (low-fat): 11 grams
• Lentils (cooked): 9 grams
• Chickpeas (cooked): 8 grams
• Black beans (cooked): 8 grams
• Quinoa (cooked): 4 grams
• Almonds: 21 grams
• Walnuts: 15 grams
• Chia seeds: 17 grams
• Peanut butter (natural, unsweetened): 25 grams
• Tofu (firm): 8 grams
• Soy milk (unsweetened): 3.3 grams
• Broccoli (cooked): 2.8 grams
• Spinach (cooked): 2.9 grams

Disclaimer: A protein calculator is an estimation tool based on general guidelines. Individual protein requirements can vary due to factors like metabolism, health conditions, and specific goals. Consult a qualified healthcare professional before implementing significant dietary changes. The calculator does not account for allergies, intolerances, or dietary restrictions.