Protein Calculator: How Many Grams of Protein Per Day?

Proteins are vital for our health, playing crucial roles in muscle building, tissue repair, and overall bodily functions. But how much protein do you really need?

We’re here to help you figure that out with our protein calculator, ensuring you meet your protein requirements based on your age, sex, and activity level. Understanding your protein needs is key to maintaining optimal health and achieving your fitness goals effectively.

How Much Protein Do I Need Daily?

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What are Proteins?

Proteins are highly complex substances essential to all living organisms, playing crucial roles in nutrition and life’s chemical processes. Composed of long chains of amino acids, proteins vary between species and organs, highlighting their diverse functions.

Discovered in the early 19th century, the term protein was coined by Swedish chemist Jöns Jacob Berzelius, emphasizing their fundamental importance. Proteins play essential roles in the body, serving as both structural components, such as those found in muscles, and functional agents like enzymes and hormones. They are crucial for growth, repair, and maintaining overall bodily functions.^[1]

Plants synthesize all essential amino acids, whereas animals, including humans, must obtain them from their diet,^[2] primarily through animal products or protein-rich plant sources like legumes. The protein content varies significantly across different tissues, with muscles, liver, and red blood cells having high concentrations.

Recommended Dietary Allowance (RDA) of Protein, Based on Age and Sex

From infancy through adulthood, adequate protein intake supports optimal development, immune function, and overall health.^[3] Understanding these recommended guidelines helps individuals ensure they meet their daily protein requirements for optimal well-being and vitality.

Below are the recommended daily allowances of protein across various age groups and genders, providing a comprehensive guide to support healthy dietary choices from childhood through adulthood.

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Why the Recommended Dietary Allowance for Protein is Not the Best for Performance?

The Recommended Dietary Allowance (RDA) for protein is designed to meet the basic nutritional needs of the average person, preventing deficiency and maintaining overall health. However, for athletes and those engaged in intense physical activity, the RDA may not be sufficient for optimal performance. Here’s why:

• Muscle Protein Synthesis (MPS): Higher protein intake stimulates greater muscle protein synthesis (MPS), essential for muscle repair and growth, which is crucial for bodybuilders and strength athletes.
• Protein Turnover: Endurance and strength athletes experience higher rates of protein turnover due to frequent muscle breakdown and repair, necessitating increased amino acids for optimal recovery.
• Nitrogen Balance: Achieving positive nitrogen balance, where protein intake exceeds excretion, is necessary for muscle hypertrophy and optimal recovery.

Additionally, increased protein intake offers benefits for weight management and body composition:

• Thermic Effect of Food (TEF): Protein has a higher TEF compared to carbs and fats, increasing energy expenditure which further contributes to weight loss efforts.
• Satiety: Higher protein intake promotes satiety, helping control appetite and reduce overall caloric intake.^[4][5]
• Amino Acid Availability: Ensures sufficient availability of essential amino acids like leucine, which are critical for muscle synthesis.
• Individual Variability: Protein needs vary based on age, sex, body composition, and training intensity, often requiring intake above the RDA.

Therefore, personalized protein intake, customized based on individual needs and activity levels, promotes improved muscle recovery, growth, and overall metabolic health. This often requires higher protein consumption than the recommended daily allowance (RDA).

Given the variability in protein intake needs, we’ll delve into specific cases with detailed analysis using scientific data and tables:-

Optimal Daily Protein Intake For Muscle Gain

Proteins are essential for muscle growth, especially in resistance training, as they help repair and build muscle fibers after intense workouts^[6]. For muscle gain, the optimal daily protein intake typically ranges from 1.6 to 2.4 grams per kilogram of body weight (or approximately 0.73 to 1.10 grams per pound).

Here’s a more detailed breakdown:

If your weight is 175 pounds (79 kg), you should aim for approximately 127 to 191 grams of protein per day for muscle gain.

Adjustments within this range can depend on factors such as training intensity, individual metabolism, and overall calorie intake. It’s advisable to spread protein intake evenly across meals throughout the day to optimize muscle protein synthesis.

Optimal Daily Protein Intake for Weight  Loss

Athletes and Lean Individuals (Hypocaloric Diet)

Athletes and Lean Individuals should aim for 1.6–2.4 g/kg (0.73–1.10 g/lb) of protein per day to maximize fat loss while preserving muscle mass.

Overweight or Obese Individuals (Hypocaloric Diet)

Overweight or obese Individuals should target 1.2–1.5 g/kg (0.54–0.68 g/lb) of protein per day to support fat loss efforts while maintaining muscle mass.

Optimal Daily Protein Intake for Athletes

In normal training that does not focus on weight loss, athletes should aim for 1.4–2.0 g/kg (0.64–0.91 g/lb) of protein per day to enhance recovery from training, promote lean muscle mass maintenance, and support overall performance.

It may be beneficial to lean towards the upper end of the range, especially for athletes involved in intense training or those aiming for significant muscle gains.

Optimal Daily Protein Intake for Sedentary Adults

For sedentary adults, the recommended protein intake is about 0.8 grams per kilogram of body weight per day. This amount is sufficient to maintain body tissues and support basic bodily functions without engaging in regular intense physical activity.

For example, a sedentary adult weighing 70 kilograms (about 154 pounds) should aim to consume approximately 56 grams of protein daily. This helps ensure adequate nutrition and supports overall health without excess protein intake, which is important for maintaining kidney and liver health.^[7]

Optimal Daily Protein Intake for Older Adults

The optimal protein intake for elderly adults is higher than the standard RDA of 0.8 grams per kilogram of body weight per day. Experts recommend 1.2 to 2.0 grams per kilogram per day to support muscle health and prevent sarcopenia. This higher intake is necessary because elderly adults are less responsive to low doses of amino acids, but can benefit significantly from higher protein consumption.

High-quality proteins, rich in essential amino acids, are particularly beneficial. Aim for about 0.4 grams of protein per kilogram of body weight per meal, which adds up to about 1.2 grams per kilogram per day. For an 80-kilogram elderly adult, this means about 96 grams of protein daily.^[8]

Optimal Daily Protein Intake for Pregnant Women

Pregnant women need to ensure they get enough protein to support their own health and the development of their baby. According to recommendations, protein intake should increase during pregnancy. In the first trimester, women should aim for about 46 grams of protein per day, which is equivalent to around 0.8 grams per kilogram of their body weight each day.

As pregnancy progresses into the second and third trimesters, protein needs increase to about 71 grams per day, which is approximately 1.1 grams per kilogram of body weight per day. These protein requirements are important for both maternal health and optimal fetal growth and development throughout pregnancy.^[9]

The European Food Safety Authority (EFSA) suggests that pregnant women need an extra 1 g/day in the first trimester, 9 g/day in the second trimester, and 28 g/day in the third trimester.

The nutrition societies of Germany, Austria, and Switzerland (D-A-CH) recommend protein intake of 0.8 g/kg body weight per day in the first trimester, 0.9 g/kg per day in the second trimester, and 1.0 g/kg per day in the third trimester.

Optimal Daily Protein Intake for Lactating Women

Lactating women have increased protein requirements to support milk production and overall maternal health.

For breastfeeding mothers, the recommended daily protein intake is about 65–71 grams, which includes an additional 17 grams per day compared to non-lactating women. Amino acids, particularly essential amino acids, are crucial for the synthesis of milk protein and can enhance milk production.^[10]

Another research suggests that exclusively breastfeeding women require approximately 1.7–1.9 g of protein per kilogram of body weight per day (3–6 months postpartum), higher than the current recommended intake of 1.05 g/kg/day.

This higher requirement supports maternal muscle maintenance and optimal nutrition for infants through breast milk, indicating potential underestimations in current dietary guidelines.^[11]

Optimal Daily Protein Intake for Children

In children, protein intake recommendations vary by age and sex, ranging from 0.85 to 1.2 grams per kilogram of body weight per day. These guidelines are based on the Estimated Average Requirement (EAR) and Recommended Dietary Allowance (RDA), derived from studies using nitrogen balance techniques.^[12]

Optimal Daily Protein Intake for Vegetarians and Vegans

Individuals following vegetarian or vegan diets should be more conscious about adequate protein intake.

Proteins from plant sources, like nuts, beans, and grains, are absorbed less efficiently than those from animal sources, such as meat, milk, and eggs. This reduced absorption, typically about 10 to 20 percent lower, is due to the fibrous coatings on plants that protect them from insects and diseases, which can also slow down digestion.

However, this minor difference in absorption should not deter anyone from choosing plant proteins over animal proteins.

By consuming a slightly higher quantity of plant-based proteins, vegetarians and vegans can easily meet the minimum protein requirements of 0.8 grams per kilogram of body weight, or about 10 percent of daily calories. With a well-planned diet, it is entirely feasible to fulfill protein needs and enjoy the numerous benefits of plant-based nutrition.^[13]

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High-Protein Foods and Their Protein Content per 100 gm

Protein is essential for various bodily functions, including muscle growth, immune support, and hormone production.

Here are some high-protein foods along with their protein content per 100 grams or milliliters:

1. Soya chunks: 53 g
2. Chicken Breast: 31 g
3. Lean Beef: 29 g
4. Salmon (raw): 25 g
5. Almonds: 21.2 g
6. Soybean: 18 g
7. Eggs: 12.6 g
8. Cottage Cheese: 12.4 g
9. Greek Yogurt: 10 g
10. Lentils: 9 g
11. Quinoa (cooked): 4.1 g
12. Milk (whole): 3.4 g

Including these foods in your diet can help you meet your daily protein needs effectively, supporting overall health and well-being.

What Happens If You Eat Too Much Protein?

While protein is essential for overall health, consuming excessive amounts over a prolonged period can pose various health risks. Recent research highlights potential concerns associated with high-protein diets, ranging from metabolic effects to long-term impacts on organ function and disease risks.

Understanding these risks is crucial for maintaining a balanced diet that supports optimal health and well-being. Here’s a closer look at the potential health complications linked to excessive protein intake.

• Weight gain, especially if consuming excess calories alongside high protein.
• Bad breath, due to metabolic processes like ketosis.
• Constipation, from low fiber intake in low-carbohydrate, high-protein diets.
• Diarrhea, especially from a high intake of dairy or processed protein sources.
• Dehydration, as excess protein, requires more water for elimination.
• Kidney damage, particularly in individuals with preexisting kidney conditions.^[14]
• Increased risk of certain cancers, particularly colorectal, breast, and prostate.
• Higher risk of heart disease, especially with diets high in red and processed meats.
• Potential calcium loss, which could impact bone health.

What Happens If You Eat Too Little Protein?

Protein is essential for the body’s structure and function, playing a crucial role in muscle, skin, enzymes, and hormone production. While severe protein deficiency is rare in developed countries, insufficient intake can lead to various health issues affecting multiple body systems.

Symptoms of Protein Deficiency:-

• Edema: Characterized by swollen and puffy skin, edema is a classic symptom of severe protein deficiency, notably in conditions like kwashiorkor. It results from reduced levels of human serum albumin, leading to fluid accumulation in tissues.
• Fatty Liver: Protein deficiency can also contribute to fatty liver disease, characterized by fat accumulation in liver cells. This condition may lead to inflammation, scarring, and potentially liver failure, primarily observed in regions with widespread malnutrition.
• Skin, Hair, and Nail Problems: Changes in skin, hair, and nails can occur due to protein deficiency, affecting hair growth and structure. In children with kwashiorkor, symptoms may include flaky skin, redness, and depigmented patches.^[15]
• Loss of Muscle Mass: Inadequate protein intake prompts the body to break down muscle proteins to meet other needs, resulting in muscle wasting over time. This is particularly significant in older adults, where protein insufficiency can accelerate muscle loss.
• Greater Risk of Bone Fractures: Insufficient protein intake may weaken bones, increasing the risk of fractures. Higher protein consumption has been associated with improved bone mineral density, reducing fracture risk over time.^[16]
• Stunted Growth in Children: Protein deficiency can impair growth and development in children, leading to stunted growth. It is a significant concern in regions with high rates of childhood malnutrition.^[17]
• Increased Severity of Infections: Adequate protein is crucial for a healthy immune system, aiding in the production of antibodies that fight infections. Protein deficiency may compromise immune function, potentially increasing susceptibility to infections.
• Greater Appetite and Calorie Intake: Insufficient protein intake can lead to increased appetite and a tendency to consume more calories, often from carbohydrates and fats. This phenomenon, known as the protein leverage hypothesis, can contribute to unintended weight gain and obesity.^[18]

These symptoms highlight the importance of meeting daily protein requirements through a balanced diet to support overall health and prevent the complications associated with protein deficiency.

Summing Up

Understanding the critical role of protein in maintaining overall health underscores the importance of ensuring adequate intake through a balanced diet. Protein serves as a cornerstone for muscle development, immune function, and essential bodily processes. Our protein calculator will guide you in tailoring your protein intake to meet specific needs, whether for muscle building, weight loss, or overall well-being.

By incorporating sufficient protein into daily nutrition, individuals can support their body’s body’s muscle development, immune resilience, and overall vitality. This proactive approach not only enhances physical performance but also promotes long-term health and wellness.

References

1. Andreu, A., Moizé, V., Rodríguez, L. et al. Protein Intake, Body Composition, and Protein Status Following Bariatric Surgery. OBES SURG 20, 1509–1515 (2010). https://doi.org/10.1007/s11695-010-0268-y
2. Elango R, Humayun MA, Ball RO, Pencharz PBEvidence that protein requirements have been significantly underestimatedCurr Opin Clin Nutr Metab Care.(2010 Jan) https://doi.org/10.1097/mco.0b013e328332f9b7
3. Young VR, Marchini JS Mechanisms and nutritional significance of metabolic responses to altered intakes of protein and amino acids, with reference to nutritional adaptation in humansAm J Clin Nutr.(1990 Feb) https://doi.org/10.1093/ajcn/51.2.270
4. Bray GA, Smith SR, de Jonge L, Xie H, Rood J, Martin CK, Most M, Brock C, Mancuso S, Redman LM. Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. JAMA. 2012 Jan 4;307(1):47-55. https://doi.org/10.1001/jama.2011.1918
5. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. https://doi.org/10.1093/ajcn/87.5.1558s
6. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. https://doi.org/10.1136/bjsports-2017-097608
7. Alger, A. H. (2022). 7.5 Estimating Protein Needs. In Nutrition and Physical Fitness. Pressbooks. https://pressbooks.calstate.edu/nutritionandfitness/
8. Baum, J. I., Kim, Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients, 8(6). https://doi.org/10.3390/nu8060359
9. Murphy, M. M., Higgins, K. A., Bi, X., & Barraj, L. M. (2021). Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003–2012. Nutrients, 13(3). https://doi.org/10.3390/nu13030795
10. Wati, L. R., Sargowo, D., Nurseta, T., & Zuhriyah, L. (2022). The Role of Protein Intake on the Total Milk Protein in Lead-Exposed Lactating Mothers. Nutrients, 15(11), 2584. https://doi.org/10.3390/nu15112584
11. Rasmussen, B., Ennis, M., Pencharz, P., Ball, R., Courtney-martin, G., & Elango, R. (2020). Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Current Developments in Nutrition, 4, nzaa049_046. https://doi.org/10.1093/cdn/nzaa049_046
12. Hudson, J. L., Baum, J. I., Diaz, E. C., & Børsheim, E. (2021). Dietary Protein Requirements in Children: Methods for Consideration. Nutrients, 13(5). https://doi.org/10.3390/nu13051554
13. Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients, 11(8). https://doi.org/10.3390/nu11081825
14. Remer T, Kalotai N, Amini AM, Lehmann A, Schmidt A, Bischoff-Ferrari HA, Egert S, Ellinger S, Kroke A, Kühn T, Lorkowski S, Nimptsch K, Schwingshackl L, Zittermann A, Watzl B, Siener R; German Nutrition Society. Protein intake and risk of urolithiasis and kidney diseases: an umbrella review of systematic reviews for the evidence-based guideline of the German Nutrition Society. Eur J Nutr. 2023 Aug;62(5):1957-1975. https://doi.org/10.1007/s00394-023-03143-7
15. Guo, E. L., & Katta, R. (2016). Diet and hair loss: Effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 7(1), 1-10. https://doi.org/10.5826/dpc.0701a01
16. Weaver AA, Tooze JA, Cauley JA, Bauer DC, Tylavsky FA, Kritchevsky SB, Houston DK. Effect of Dietary Protein Intake on Bone Mineral Density and Fracture Incidence in Older Adults in the Health, Aging, and Body Composition Study. J Gerontol A Biol Sci Med Sci. 2021 Nov 15;76(12):2213-2222. https://doi.org/10.1093/gerona/glab068
17. Endrinikapoulos, A., Afifah, D. N., Mexitalia, M., Andoyo, R., Hatimah, I., & Nuryanto, N. (2023). Study of the importance of protein needs for catch-up growth in Indonesian stunted children: A narrative review. SAGE Open Medicine, 11. https://doi.org/10.1177/20503121231165562
18. Saner, C., Senior, A.M., Zhang, H. et al. Evidence for protein leverage in a general population sample of children and adolescents. Eur J Clin Nutr 77, 652–659 (2023). https://doi.org/10.1038/s41430-023-01276-w