Use this calculator to estimate the protein intake per day you need to keep your weight stable, or to gain or lose weight, depending on your desired protein percentage as a part of your overall diet.

How to use the protein calculator?

This protein calculator estimates your total daily energy expenditure (TDEE) and then calculates a percentage of it, depending on the selected protein percent of your total calorie intake. To calculate your calorie needs, you have to enter age, gender, height, weight and activity level (includes exercise and other physical activity), which are all needed for the estimation. Finally, enter the percentage of total calories that you want to consume in proteins - you can check a list of proteins in common diets below. The tool will display the amount (in ounces or grams) and caloric equivalent of the proteins you need to eat per day.

What are proteins?

Proteins are one three main sources of daily energy supply (macronutrients): carbohydrates, proteins and fats. All of them are essential in maintaining a healthy life and good exercise condition, but different diets and different goals will call for a different percentage of proteins. Our protein calculator is here to help you estimate how much protein-rich food you need to eat to fulfill your diet plan. A typical adult human body usually contains 10-12 kg (22 - 26.5 lb) of proteins, which has an energy equivalent of about 18-19,000 kCal. Most of it is located within skeletal muscle mass. Protein forms from amino acid building-block linkages with peptide bonds joining amino acids in chains, forming many diverse forms and chemical combinations: dipeptides, tripeptides, various polypeptides... Due to this variety, even one cell can contain thousands of different proteins, while a typical adult body contains approximately 50,000 different protein-containing molecules with differing biochemical functions. While the body requires 20 amino acids, there are two major types: essential and non-essential. Essential amino acids are indispensable as they must be ingested through food. There are 8 such types of acids. The remaining 12 are non-essential amino acids. They can be synthesized from the body itself in normal quantities to support life. Please, note this doesn't mean non-essential amino acids are not important for the functioning of the body. Unlike carbs and fats (lipids), proteins are not "stored" in reservoirs in the body, instead they are only found as tissue building blocks, plasma membranes and internal cellular material. Proteins are a key ingredient in maintaining and increasing muscle mass. Tissue synthesis (anabolism) accounts for more than 30% of protein intake early on in life, but the percentage declines with age. Amino acids degrade continually and adequate intake is still necessary for replacements, which is one more reason to use a protein calculator to estimate an adequate level of protein in your food regime.

Food sources of proteins

Dietary sources of complete proteins are mainly eggs, milk, meat, fish, and poultry. Eggs should be noted for providing the optimal mixture of essential amino acids. Both animals and plants produce proteins containing essential amino acids, but whereas animal sources usually provide a complete amino acids mix, individual vegetables usually offer only a limited set of amino acids, therefore food variety is more important when it comes to plant sources. There is no difference in the same amino acid, if it is derived from an animal or vegetable source. Reliance on animal sources for protein is associated with higher intake of cholesterol and fatty acids.