Protein Calculator

Proteins are one of three macronutrients that provide energy to the human body, along with fats and carbohydrates. They are also responsible for a large portion of the work that is done in cells; they are necessary for proper structure and function of tissues and organs, and also act to regulate them. They are comprised of amino acids that are essential to proper body function, and serve as the building blocks of body tissue.

There are 20 different amino acids in total, and the sequence of amino acids determines a protein's structure and function. While some amino acids can be synthesized in the body, there are 9 amino acids that humans can only obtain from dietary sources (insufficient amounts of which may sometimes result in death), termed essential amino acids. Foods that provide all of the essential amino acids are called complete protein sources, and include both animal (meat, dairy, eggs, fish) as well as plant-based sources (soy, quinoa, buckwheat).

The amount of protein that the human body requires daily is dependent on many conditions, including overall energy intake, growth of the individual, and physical activity level. It is often estimated based on body weight, as a percentage of total caloric intake (10-35%), or based on age alone. 0.8g/kg of body weight is a commonly cited recommended dietary allowance (RDA). This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, maybe beneficial, depending on the sources of the protein.

According to a 2016 study, the recommended protein intake based on activity level is:

• 0.8–1.0 grams per kilogram of body weight for minimal activity levels
• 1.3 grams per kilogram of body weight for moderate activity levels
• 1.6 grams per kilogram of body weight for intense activity levels

People who are highly active, or who wish to build more muscle should generally consume more protein. The amount of protein a person should consume, to date, is not an exact science, and each individual should consult a specialist, be it a dietitian, doctor, or personal trainer, to help determine their individual needs.

Recommended dietary allowance (RDA) of protein, based on age

Extra Protein Requirements for Pregnancy and Lactation

There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.

If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet.

For vegetarians who include eggs and dairy in their diet, these foods provide complete proteins with all essential amino acids. Plant-based proteins are often incomplete, meaning they lack one or more essential amino acids. However, by combining different plant proteins throughout the day, vegetarians can ensure they get all essential amino acids.

High Protein Vegetarian Foods: