Protein Intake

Protein Intake Calculator

Protein Intake Calculator Guide:

A Protein Intake Calculator helps you determine how much protein your body needs daily based on your weight, activity level, and fitness goals. This tool helps you:

  • Helps build and repair muscles
  • Supports weight loss
  • Ensures a balanced diet
  • Prevent Deficiency

How to Use the Protein Intake Calculator:

  • Enter Your Weight(Example: 68 kg (150 lbs))
  • Select Activity Level(Choose your weekly exercise)
  • Pick Your Goal
  • Click "Calculate Protein"

Check Your Result:

The result will show:

  • Minimum: 0.8g per kg (basic health)
  • Optimal: Your weight × (activity × goal factors)
  • Max: 2.2g per kg (safe upper limit)

Note: Individual Needs Vary. For personalized plans, consult a nutritionist.

Frequently Asked Questions

1. How much protein do I need daily?

It depends on your weight, activity level, and goals:

  • Sedentary: 0.8g per kg (0.36g per lb)
  • Active: 1.2–2.0g per kg (0.55–0.9g per lb)
  • Muscle gain: 1.6–2.2g per kg (0.7–1g per lb)
  • Weight loss: 1.6–2.4g per kg (0.7–1.1g per lb)

2. Can vegetarians hit these goals?

Yes! Plant sources: Lentils, beans, tofu, quinoa, nuts, seeds, etc.

3. Best protein timing?

  • Post-workout: Within 2 hours (muscle repair).
  • Every meal: 20-40g per meal.

4. Do I need protein powder?

Only if struggling to eat enough. Real food is better!

    5. Can kids use this?

    No.

      6. Signs of low protein?

      • weakened immune function
      • Slow recovery
      • Hair/nail brittleness
      • muscle loss
      • increased hunger

      7. Is 100g protein/meal too much?

      Yes! Body absorbs 20-40g/meal. Spread intake evenly.

      8. What happens if I don’t eat enough protein?

      A protein deficiency can cause muscle loss, slow metabolism, weakened immune function, and increased hunger.

        9. Why is protein important?

        Protein is needed for muscle repair, growth, immune function, and overall health. It also helps control hunger, making it essential for weight management.

          10. Is too much protein harmful?

          Excess protein intake won’t harm healthy individuals, but extremely high amounts may stress the kidneys, especially in people with kidney disease.

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