Protein Calculator

What are proteins?

Proteins are essential macromolecules, vital for building and repairing tissues, making enzymes, and supporting various bodily functions. To optimize health and muscle growth, it's crucial to consume the right amount of protein daily.

How Much Protein Do I Need?

The recommended daily protein intake varies based on factors like age, sex, activity level, and fitness goals. Here's a basic formula to estimate your protein needs:

Formula:

            Protein Intake (grams/day) = Body Weight (kg) x Activity Factor
        

Where Activity Factor is:

• Sedentary: 0.8
• Light Activity: 1.0
• Moderate Activity: 1.2
• Heavy Activity: 1.5

Example:

A 70kg individual with moderate activity would need:

            Protein Intake = 70 x 1.2 = 84 grams/day
        

Amount of Protein in Common Foods

Food	Protein Content (per 100 grams)
Chicken breast, cooked	31 grams
Salmon, cooked	25 grams
Tofu, firm	8 grams
Quinoa, cooked	4 grams
Almonds	21 grams
Whole egg	13 grams
Chickpeas, cooked	9 grams

It's essential to diversify your protein sources to ensure you're also getting other necessary nutrients. Both plant-based and animal-based foods offer unique nutritional profiles.

Conclusion

Getting the right amount of protein is crucial for your body's optimal functioning and muscle growth. By understanding your protein needs and incorporating diverse protein sources into your diet, you can maintain a balanced and healthy lifestyle.