Essential Health Info

Protein Intake Calculator

Protein Intake Calculator

age should be in 14 to 80 range
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You should take ...... of protein per day


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 Protein Calculator estimates the daily amount of dietary protein an adult requires to remain healthy. While everybody needs protein in order to live, children, senior citizens, those who are highly physically active such as athletes or blue-collar workers, pregnant, and nursing women in particular typically require more protein. People who have certain dietary restrictions such as vegetarians or vegans will be required to find alternative methods to maintain their daily protein intake. People who follow a gluten-free lifestyle may also experience difficulties with their protein intake, as gluten itself is a protein.

What is Protein?

Protein is essential to the functionality of every cell in your body, in fact, 20% of your entire body is made up of protein. The word derives from the Greek word “proteios,” meaning “primary” or “first place.” That alone shows you how paramount it is for your overall health! These molecules are composed of at least one amino acid chain, which are the components of protein themselves. Each protein consists of 22 amino acids, and each gram of it contains approximately 4 calories. Without it, your body cannot function the way it should, thus it is important to prioritize your recommended protein intake. A tenth of your daily calories should come from protein.

The lifespan of protein lasts a maximum of 2 days, so it is crucial to consume the right amount of protein each and every day. 

What Happens if My Protein Level is Too High or Too Low?

If your daily protein intake is too high, you may experience dehydration, digestive problems, or nauseous or irritable feelings. You may also have more frequent bowel movements than what is considered normal or diarrhea. Protein overconsumption is linked with certain medical issues such as type 2 diabetes, osteoporosis, and cancer.

If your daily protein intake is too low, you can expect physical weakness and fatigue since this component is essential to maintaining healthy muscles. You may notice problems with your skin, hair, and nails, such as minor physical injuries taking longer to naturally patch up. It can also result in stunted physical growth in children.

Busting Myths About Protein

Claim: Protein makes you gain weight.

Truth: Protein on its own is not a factor for weight gain. Some people make the mistake of consuming less protein when they are trying to lose weight, when in reality it may have the opposite effect.

Claim: It is not possible to get enough protein on a plant-based diet.

Truth: Like B12, there are a multitude of natural protein sources that are not derived from animal products as well as vitamin supplements that can provide an ample source of protein.

Easy Ways to Improve Your Recommended Protein Intake

Luckily for you, there are many hassle-free, not to mention delicious, ways you can boost your protein intake, regardless of what kind of diet you follow. This includes:

  • Chicken breast
  • Lean beef
  • Seafood
  • Greek yogurt, cheese, and eggs (Vegetarian-friendly)
  • Nuts, beans, tofu, and other soy products (Vegan-friendly)

By using this protein intake calculator, you can determine if you need to adjust your current intake. If you still feel unsure about your intake, schedule an appointment with your general health practitioner to properly address any concerns you may have.


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