Protein Intake Calculator for Men and Women

Protein Intake Calculator - assorted foods rich in protein
assorted foods rich in protein
Our simple and easy-to-use protein intake calculator accurately calculates protein consumption in your daily routine. It guides you toward how much protein your body should intake per meal.
Ideal Body Weight Calculator

Our protein intake calculator also recommends effective protein powder and natural protein resources to ensure the optimum protein amount in the human body.

How to Use the Protein Intake Calculator?

The protein intake calculator has a seamless design and requires filling up a few fields. Follow these simple steps to analyze the protein intake in your body.

Step 1:

Select the system of measurements, i.e., imperial or metric

Step 2:

Enter your body weight in kgs or pounds.

Step 3:

Enter your physical activity. If you do not have any specific physical activity, multiply your body weight by 0.8 g. It will estimate how much protein you need per kg of your body weight.

What Does the Protein Intake Calculator Do?

The protein intake calculator provides the results based on the protein consumption per meal. It precisely provides the protein an adult body needs to work properly.

Not just that, this calculator is also of great use to monitor the protein intake in those with kidney diseases, diabetes, or any other disease associated with protein intake.

The protein intake calculator helps you identify your protein goals based on your body weight and lifestyle and prevents you from consuming too much protein content.

What is Protein?

Protein is the building block of the human body. Nearly all organs are made up of proteins. Through the oxidation process of 1g of protein, the human body gets 4 calories of energy.

The composition of protein contains amino acids which are vital for the development and growth of human organs. The composition of amino acids determines the function of a protein.

From maintaining the proper structure and functions of organs and tissues to regulating them, proteins, fats, and carbohydrates are responsible for the optimum performance of the human body.

Primary Functions of Protein

a man drinking protein shake
a man drinking a protein shake

As stated earlier, proteins carry all the basic and essential functions of the human body. Other than that, protein contributes to;

  • Easy digestion
  • Energy production
  • Blood clotting
  • Maintaining pH and fluids balance
  • Ensuring the communication between tissues, cells, and organs
  • Storing and transportation of nutrients

How Much Protein Does the Human Body Need?

According to PubMed, protein intake ranges between 0.8 g/kg and 1.8 g/kg of human body weight.

The amount of protein in a human body depends upon various factors, including:

  • Gender
  • Age
  • Energy intake
  • Body weight
  • Physical activity of the individual

Usually, athletes or people who wish to build more muscles require a high number of proteins in their bodies. So, for these people, the protein intake should be higher, i.e., between 1.8 g/kg to 2.0 g/kg.

The ideal amount of protein a person should consume is still unknown, and it is recommended to consult a dietitian, nutritionist, or doctor about your protein intake.

Protein Intake in Different Age Groups

AgeProtein intake
Children < 413 grams per day
4 to 8 years old19 grams per day
9 to 13 years old34 grams per day
Girls aged 14 and above46 grams per day
Boys aged 14 to 1852 grams per day
Men aged 19 and above56 grams per day

How Does Protein Deficiency Affect Human Health?

It is essential to keep track of your protein intake each day because it can produce devastating health effects once it gets severe.

The slight protein deficiency is hard to observe and usually affects hairs, nails, and bones. When your body encounters mild protein deficiency, the hair starts falling off, nails get softer, and bones are affected.

Since the bone composition heavily depends upon protein intake, any imbalance leads to fractures. The weight starts shedding under mild protein deficiency because the muscle mass no longer grows.

The severe protein deficiency is termed kwashiorkor and is most common among children.

A few symbols of protein deficiency include:

  • Flaky or extremely dry skin
  • Edema
  • Severity of various infections
  • Reduced growth rate in children
  • Fatty liver diseases

Which Food Items are Rich in Protein?

different protein rich foods
different protein-rich foods

Since protein is an essential body component, it is crucial to monitor its consumption. The meal you intake should contain enough protein because it directly impacts the overall health and well-being of the human body.

Not just protein but your diet must contain balanced protein, minerals, and vitamins for healthy nourishment of the body.

Below are mentioned the food sources rich in protein and other vital nutrients.


Meat is a fast source to gain enough amount of protein. The grass-fed lean meat, poultry, and wild fish are vital to get enough protein, even in small portions of meat.

Eating even a small portion of lean meat can sufficiently fulfill your protein intake without adding any saturated fats to your diet.

Vegan proteins

Not everyone can consume meat daily. So the best alternative to consuming enough protein is vegan or plant-based protein sources. Nuts, legumes, and whole grains are critical and beneficial protein sources with no added sugar.

Eggs & Dairy products

Dairy products, such as milk, cottage cheese, and butter, contain huge protein content and are the healthiest option for consuming animal-based proteins. Eggs are rich in protein, and eating an egg daily fulfills your protein requirements.

Other protein-rich meals are:

  • Tuna
  • Turkey breast
  • Shrimp
  • Quinoa
  • Chia seeds
  • Peanut butter
  • Soy products

Breakfast is an essential part of our day. You should use these top protein-rich breakfast foods to make your day energetic and active!

What Happens When Our Body Consumes too Much Protein?

assorted protein rich foods
assorted protein-rich foods

Protein is a vital component of the human body that helps regulate the activities of organs, cells, and tissues, assists in weight loss, and helps in retail muscles. The high-protein diets are trendy due to their health benefits.

But how much protein is too much protein? Simply put, dietitians do not recommend consuming an exceeding amount of protein due to the severe health effects it can cause if taken consistently.

If your body consumes excessively high protein daily, it can cause specific health issues, including:

Weight Gain

Excess protein stored in the body as fat leads to weight gain.

Kidney issues

The by-product of protein metabolism is ammonia which causes excessive urination that stresses the kidney and affects its functionality.


The protein-rich diets are usually low in fiber. The lower fiber intake leads to constipation.


A study conducted in 2002 suggested that higher protein intake usually leads to dehydration as the body drains out excess nitrogen and water.


Consuming too much red meat or processed meat leads to cancer and is associated with breast, colorectal, and prostate cancer.

According to WHO, for every 100 g of red meat consumed each day, the risk of colorectal cancer could rise by 17%.

You should follow a balanced diet keeping everything in moderation to avoid any potential health issues.

Frequently Asked Questions (FAQs)

What is the average protein intake per body weight?

The average protein intake is 56 – 91 grams for males and 46 – 75 grams for females.

What is the recommended protein intake during breastfeeding?

According to research, the recommended protein intake during breastfeeding is 0.6 grams per pound per day combined with additional 25 grams.

What is the protein content in bananas?

Bananas are not very rich in protein and carry 1.5 grams per medium-sized banana.

What are the health benefits of intaking protein shakes?

Protein shakes comprise a higher portion of proteins. They are incredibly beneficial in preventing muscles from any damage and recovering muscles after intensive exercise.

What is kwashiorkor?

The severe deficiency of protein leads to kwashiorkor which usually occurs in children.

Bottom Line

The human body is a complex structure and needs a lot of healthy intake for proper work. Protein is an essential component of the human body that determines other organs’ health and functionality. Any disturbance in protein level leads to certain health issues which should be prevented on time.

Our protein intake calculator is designed to determine your body’s protein intake level precisely. The results provide guidelines regarding the protein content and how to control it.

As stated earlier, consuming lesser or too much protein can cause devastating health effects. With the help of our intuitive protein intake calculator, you can keep a balance in your protein content intake.

Leave a Reply

Your email address will not be published. Required fields are marked *


How Many Strands of Hair Does Humans Have - a girl with beautiful and long hair

How Many Strands of Hair Does Humans Have? (Facts&Figures)

a boy drinking water from a water bottle

Water Intake Calculator for Men and Women