Protein calculator
Determine your optimal daily protein intake for your goals. Customized for age, gender, and activity level.
Your Information
Your Protein Requirements
Complete the form to see personalized protein recommendations based on your profile and goals.
Protein Intake Tips for Your Goal:
Comprehensive Protein Information
Recommended Dietary Allowance (RDA) for Protein
| Age Group | Protein RDA (g/kg/day) | Protein RDA (g/day) for Average Adult |
|---|---|---|
| Infants (0-6 months) | 9.1 | 0.0 |
| Infants (7-12 months) | 11.0 | 0.0 |
| Children (1-3 years) | 13.0 | 13.0 |
| Children (4-8 years) | 19.0 | 19.0 |
| Children (9-13 years) | 34.0 | 34.0 |
| Adolescents (14-18 years) | 52.0 (M) / 46.0 (F) | 52.0 (M) / 46.0 (F) |
| Adults (19+ years) | 0.8 | 56.0 (M) / 46.0 (F) |
| Pregnant women | 1.1 | 71.0 |
| Nursing women | 1.3 | 82.0 |
Note: Values are based on the Recommended Dietary Allowance (RDA) established by the Institute of Medicine. RDA values are the minimum amount of protein needed to prevent deficiency in 97-98% of healthy individuals.
Protein Requirements for Athletes and Active Individuals
| Activity Level | Protein Recommendation (g/kg/day) | Protein Recommendation (g/lb/day) |
|---|---|---|
| Sedentary | 0.8 | 0.36 |
| Endurance Athletes | 1.2 - 1.4 | 0.54 - 0.64 |
| Strength Athletes | 1.4 - 1.8 | 0.64 - 0.82 |
| Mixed Training | 1.4 - 1.7 | 0.64 - 0.77 |
| Extreme Training | 1.6 - 2.0 | 0.73 - 0.91 |
| Recovery from Injury | 1.2 - 1.5 | 0.54 - 0.68 |
Note: These recommendations are higher than the RDA for active individuals to support muscle repair, growth, and performance.
Complete Protein Sources
| Source | Protein Content (g per 100g) | Protein Content (g per serving) |
|---|---|---|
| Chicken Breast | 31 | 42 (for 135g) |
| Salmon | 22 | 39 (for 175g) |
| Lean Beef | 26 | 39 (for 150g) |
| Tuna | 29 | 42 (for 145g) |
| Eggs | 13 | 6 (for 1 large egg) |
| Greek Yogurt | 10 | 22 (for 220g) |
| cottage Cheese | 11 | 28 (for 255g) |
| Protein Powder (Whey) | 80 | 24 (for 30g) |
| Edamame | 12 | 18 (for 150g) |
| Tempeh | 19 | 31 (for 165g) |
Note: Serving sizes vary by food. These are examples of complete protein sources that contain all essential amino acids.
Protein Quality Rating Systems
| Protein Source | Biological Value (BV) | Digestible Indispensable Amino Acid Score (DIAAS) | Protein Digestibility Corrected Amino Acid Score (PDCAAS) |
|---|---|---|---|
| Whole Egg | 93-94 | 1.1-1.2 | 1.0 |
| Whey Protein | 104 | 1.2 | 1.0 |
| Casein | 77 | 1.1 | 1.0 |
| Beef | 80 | 1.1 | 1.0 |
| Soy Protein | 74 | 1.0 | 1.0 |
| Pea Protein | 73 | 0.9 | 0.7 |
| Wheat Protein | 54 | 0.7 | 0.4 |
| Beans | 73 | 0.8 | 0.6 |
Note: These scores indicate how well the body can absorb and utilize protein from different sources. Higher scores indicate better quality protein.
Protein Timing for Optimal Results
| Time Period | Protein Recommendation | Purpose |
|---|---|---|
| Pre-Workout (30-60 min before) | 15-30g | Enhance performance, provide amino acids during exercise |
| Post-Workout (Immediately after) | 20-40g | Maximize muscle protein synthesis, initiate recovery |
| Bedtime (before sleep) | 30-40g (slow-digesting protein) | Provide amino acids during overnight fast |
| Throughout Day | Evenly distributed (20-30g per meal) | Maintain positive nitrogen balance, continuous muscle protein synthesis |
Note: Timing protein intake strategically can enhance muscle recovery and growth.