Protein Calculator
The Protein Calculator estimates the daily amount of dietary protein adults require to remain healthy. Children, those who are highly physically active, and pregnant and nursing women typically require more protein. The calculator is also useful for monitoring protein intake for those with kidney disease, liver disease, diabetes, or other conditions in which protein intake is a factor.
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Protein Intake Recommendations
Based on given information, the following are the basic protein intake recommendations from multiple authoritative institutions:
What Are Proteins?
Proteins are essential macronutrients that serve as the building blocks of life. They:
- Provide energy (4 calories per gram)
- Build and repair tissues (muscles, skin, organs)
- Create enzymes and hormones
- Support immune function
- Transport molecules throughout the body
Key Facts:
- Made of 20 amino acids (9 “essential” ones must come from food)
- Complete proteins (contain all essential AAs): Animal products, soy, quinoa
- Incomplete proteins: Most plant sources (combine different plants to get all AAs)
How Much Protein Do You Need?
Daily requirements vary by age, activity level, and goals:
General Guidelines:
- Minimum: 0.8g per kg of body weight
- Active Individuals: 1.2-2.0g per kg
- Pregnancy/Illness: Higher needs
RDA by Age:
| Age Group | Protein (g/day) |
|---|---|
| Adults | 46-56 |
| Teens | 46-52 |
| Children | 13-34 |
Top Protein Sources
Animal-Based (Complete):
- Chicken breast (31g per 100g)
- Eggs (6g per large egg)
- Greek yogurt (10g per 100g)
Plant-Based:
- Lentils (9g per 100g cooked)
- Quinoa (4g per 100g cooked)
- Almonds (21g per 100g)
Protein in Common Foods:
- 1 cup milk: 8g
- 1 slice meat: 14g
- 1/2 cup beans: 8g
- 1 oz nuts: 4-7g
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