Protein calculator


How much protein do I need per day? Is the protein need different for males and females? Do I need more protein when working out? These are questions our calculator can help you answer.

Proteins are often referred to as the building blocks of our muscles. They are also needed for our body's tissues, organs, hormones, enzymes and even our immune system.

Protein is crucial for building and maintaining muscle mass.
It also increases satiety, which is why it’s so important to get enough protein when you’re limiting your calories to meet a fat-loss goal.

Protein rich foods contains up to 20 different amino acids, and eight of these are essential.
That they are essential means our bodies can’t produce them themselves so it’s crucial that we get them through our diet.

How much protein do I need?

The amount of protein you need is determined by multiple factors, such as your weight, gender, age, lifestyle and daily caloric intake.
If you live a more sedetary lifestyle your protein requirement is much lower compared to a more active person.

The average man takes in around 800 calories more per day than the average women, and since your daily caloric intake is a big factor on your daily protein requirement men tend to need more protein than women.

Athletes and active individuals

If you're a person with a more active lifestyle such as weightlifters and endurance athletes it's very likely that you'll need more protein per day than a normal person.

Many studies shows that a daily protein intake of around 1.4 - 2.4 grams per kilo bodyweight is beneficial for more active individuals.

Pregnacies and lactacion

Studies finds that pregnant women during the 2nd half of the pregnacy and lactating women consumes almost double the amount of protein daily of what they would normally need.

see the table below for protein recommendations for different age groups and for pregnant and lactating women.

Note that the table below only shows what a sedetary persons daily protein recommendation is for maintaining their weight.

If your goal is to either lose or gain weight or your lifestyle differ from a normal one your daily recommended protein intake could be vastly different.

For sedentary persons

Age (years) Male (grams/kg) Female (grams/kg)
< 1 1.2 1.2
1 - 3 1.05 1.05
4- 8 0.95 0.95
9 - 13 0.95 0.95
14 - 18 0.85 0.85
19 - 30 0.80 0.80
31 - 50 0.80 0.80
51 - 70 0.80 0.80
> 70 0.80 0.80
Pregnancy 1.1
Lactation 1.3