Protein Intake Calculator
Calculate your daily protein requirements based on age, activity level, and health status. Get personalized recommendations for optimal nutrition.
Calculate Your Protein Needs
Your Protein Requirements
Enter your information to calculate protein needs
Understanding Protein Requirements
Proteins are one of three primary macronutrients that provide energy to the human body, along with fats and carbohydrates. They are essential for proper structure and function of tissues and organs, and serve as the building blocks of body tissue.
Protein Functions in the Body
Structural Component
Building blocks for cells that allow the body to move and maintain structure.
Enzymes
Help form new molecules and perform chemical reactions throughout the body.
Antibodies
Protect the body from foreign particles like viruses and bacteria.
Transport/Storage
Move molecules throughout the body and store important nutrients.
Protein Requirements by Age
| Age Group | Protein (g/day) |
|---|---|
| 1-3 years | 13g |
| 4-8 years | 19g |
| 9-13 years | 34g |
| 14-18 years (Girls) | 46g |
| 14-18 years (Boys) | 52g |
| 19-70+ years (Women) | 46g |
| 19-70+ years (Men) | 56g |
Complete vs Incomplete Proteins
Complete Proteins
Contain all 9 essential amino acids. Include:
- • Meat, poultry, fish
- • Eggs and dairy
- • Soy products
- • Quinoa and buckwheat
Incomplete Proteins
Missing some essential amino acids. Include:
- • Nuts and seeds
- • Legumes and grains
- • Vegetables
- • Can be combined for completeness
Disclaimer: This calculator provides estimates based on general guidelines. Individual protein needs may vary based on health conditions, medications, and specific dietary requirements. Always consult with a healthcare provider or registered dietitian for personalized nutrition advice.
