Protein calculator


How much protein do I need per day? what is my protein requirement for weight loss and weight gain? do I need more protein when I exercise? Are protein requirements different for men and women? These are questions the calculator can help you answer.

Protein is often called the building blocks of muscle, and is needed to build cells and to make enzymes and hormones, as well as for our immune system and antibodies. Protein also gives tissues structure and stability.

A protein-rich diet contains many different types of amino acids, eight of which are essential for us humans, and the fact that they are essential means that our bodies cannot make them on their own, so it is vital that we get them through our diet.

Protein is an important part of your diet and the Nordic Nutrition Recommendations (NNR 2012) recommend that 10-20% of the calories we eat should come from protein. This equates to at least 50-70 grams of protein per day.
However, this figure can be significantly affected by your life situation and activity level.

Physical activity makes you build more muscle, which increases protein turnover in muscles.
Very hard exercise, especially endurance sports and weight training, also leads to an increase in muscle breakdown and the resulting need for muscle "repair".
It is therefore particularly important to consume protein when exercising.

How much protein do I need?

The amount of protein you need is influenced by a number of factors, such as weight, gender, age, lifestyle and daily calorie intake. If you have a more sedentary lifestyle, your protein needs will be significantly lower than those of a more active person.

The average man consumes about 800 calories more per day than a woman, as daily calorie intake plays a big part in how much protein you need, so men tend to need more than women.

Athletes and active individuals

If you are a person with a more active lifestyle such as power lifters and long distance runners, you will need significantly more protein than a normally active person.

Many studies indicate that a daily protein intake of around 1.4 - 2.5 grams per kilogram of body weight is beneficial for active people.

Pregnancies and lactation

Studies show that pregnant women in the second half of pregnancy and breastfeeding women should consume almost twice as much protein as they normally need.

Take a look at the table below to see the recommended protein intake for different age groups. Note, however, that the table shows what a more sedentary person's protein needs are to maintain their current weight.

If your goal is to either lose or gain weight or your lifestyle is more active than the average person, your protein needs are likely to be much higher.

For sedentary people

Age (years) Male (gram/kg) Female (gram/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
Pregnancies and lactation 1.1
Lactation 1.3