Calculate your daily protein intake with our easy-to-use Protein Calculator. Get personalized recommendations based on ADA, CDC, and WHO guidelines. Visit for accurate and reliable protein intake calculations.


Formula: BMR (Basal Metabolic Rate) = (10 × Weight) + (6.25 × Height) - (5 × Age) + 5

A protein calculator is a helpful tool designed to estimate your daily protein needs based on factors like age, weight, gender, and activity level. By inputting this information, you can determine the optimal amount of protein required to support muscle growth, repair, and overall health. Whether you’re an athlete, trying to lose weight, or simply aiming for a balanced diet, a protein calculator provides personalized recommendations to help you meet your nutritional goals.

How to Use the Protein Calculator

Step 1: Select Your Gender

  • Click on the “Male” or “Female” button to specify your gender.

Step 2: Choose the Formula

  • Use the dropdown menu to select the desired formula. The default option shown is “Mifflin-St Jeor.”

Step 3: Enter Your Age

  • Input your age in the “Enter Age” field.

Step 4: Enter Your Height

  • Input your height in the “Enter Height” field. You can choose the unit (cm or in) from the dropdown menu next to the field.

Step 5: Enter Your Weight

  • Input your weight in the “Enter Weight” field. You can choose the unit (kg or lbs) from the dropdown menu next to the field.

Step 6: Select Your Activity Level

  • Use the dropdown menu to select your activity level. Options include “Sedentary,” “Lightly Active,” “Moderately Active,” “Very Active,” and “Extra Active.”

Step 7: Choose Your Goal

  • Use the dropdown menu to select your goal. Options include “Maintain weight,” “Lose weight,” and “Gain weight.”

Step 8: Select Protein Recommendation Standard

  • Use the dropdown menu to choose the recommendation standard for protein intake. Options include “Recommend protein by ADA,” “CDC,” and “WHO.”

Step 9: Calculate

  • After entering all the necessary information, the calculator will automatically display your daily protein intake based on the provided details.

How Much Protein Do We Need?

1. General Recommendations

  • Adults (19 years and older): 0.8 grams of protein per kilogram of body weight
  • Pregnant and breastfeeding women: 1.1 to 1.3 grams per kilogram of body weight
  • Children and teenagers: Varies by age, typically 0.95 to 1.1 grams per kilogram of body weight

2. Protein Needs for Athletes and Active Individuals

  • Endurance athletes: 1.2 to 1.4 grams per kilogram of body weight
  • Strength athletes: 1.6 to 2.2 grams per kilogram of body weight

3. Protein Sources

  • Animal-based sources: Chicken, turkey, beef, pork, fish, eggs, dairy products (milk, cheese, yogurt)
  • Plant-based sources: Legumes (beans, lentils, chickpeas), tofu, tempeh, edamame, quinoa, nuts, seeds, whole grains

4. Special Considerations

  • Older adults: May need slightly more protein to help maintain muscle mass and strength
  • Individuals with kidney disease: Should consult with a healthcare provider, as high protein intake can exacerbate kidney issues.

Recommended Dietary Allowance (RDA) of Protein Based on Age

Age GroupProtein RDA (grams per kilogram of body weight)
Infants (0-6 months)1.52
Infants (7-12 months)1.2
Children (1-3 years)1.05
Children (4-8 years)0.95
Boys (9-13 years)0.95
Girls (9-13 years)0.95
Boys (14-18 years)0.85
Girls (14-18 years)0.85
Adults (19 years and older)0.8
Pregnant women1.1
Breastfeeding women1.3
Older adults (65+ years)1.0 to 1.2

Extra Protein Requirements for Pregnancy and Lactation

StageSafe Intake (grams per kilogram of body weight)Additional Energy (kcal/day)Protein-Energy Ratio (%)
Pregnancy (1st trimester)1.1010-15
Pregnancy (2nd trimester)1.134010-15
Pregnancy (3rd trimester)1.145010-15
Lactation (1st 6 months)1.350010-15
Lactation (2nd 6 months)1.340010-15

Amount of Protein in Common Foods

Food ItemServing SizeProtein Content (grams)
Dry Bean1 cup (92 grams)16
Bread1 slice (64 grams)8
Pizza1 slice (107 grams)12
Meat1 slice (2 oz)14
Rice1 cup (195 grams)5
Corn1 cup (166 grams)16
Fruits and Vegetables1 cup0-1
Seafood2 oz16
Hamburger (McDonald Medium)1 serving20
Nuts1 cup (92 grams)20
Milk1 cup (8 oz)8
Egg1 large (50 grams)6

Effects of a High-Protein Diet

  1. A high-protein diet supports muscle growth and repair, making it beneficial for athletes and those engaged in strength training.
  2. Increased protein intake can promote satiety, reduce appetite, and aid in weight loss by helping to maintain lean muscle mass.
  3. Protein has a higher thermic effect of food (TEF) compared to fats and carbohydrates, which means your body burns more calories digesting protein.
  4. Contrary to old beliefs, a high-protein diet can improve bone health by increasing calcium absorption and strengthening bones.
  5. Protein can help stabilize blood sugar levels, reducing spikes and crashes associated with high-carb meals.
  6. Excessive protein intake can put a strain on kidneys, especially in individuals with pre-existing kidney conditions.
  7. Overemphasis on protein may lead to insufficient intake of other essential nutrients like fiber, vitamins, and minerals if not properly balanced.
  8. Some high-protein diets, particularly those high in red meat and processed meats, may increase the risk of heart disease.

Why is protein important?

Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall health. It also plays a critical role in muscle growth, immune function, and maintaining lean body mass.

How much protein do I need per day?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults. However, your specific needs may vary based on factors such as age, gender, activity level, and health goals.

Can a protein calculator help if I am an athlete?

Yes, a protein calculator can provide recommendations for athletes, who typically require higher protein intake to support muscle repair and growth due to increased physical activity.

How accurate are protein calculators?

Protein calculators provide estimates based on general guidelines. While they offer a good starting point, individual needs can vary, and it’s advisable to consult with a healthcare professional for personalized recommendations.

Is it possible to consume too much protein?

Yes, excessive protein intake can lead to health issues such as kidney strain, dehydration, and nutrient imbalances. It’s important to maintain a balanced diet.

How do plant-based protein sources compare to animal-based sources?

Plant-based protein sources can provide adequate protein but may lack some essential amino acids found in animal-based sources. Combining different plant proteins can ensure a complete amino acid profile.