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Protein Calculator
Protein Calculator
Protein Calculator
The Protein Calculator estimates the daily amount
of dietary protein adults require to remain healthy.
Children, those who are highly physically active,
and pregnant and nursing women typically require
more protein. The calculator is also useful for
monitoring protein intake for those with kidney
disease, liver disease, diabetes, or other conditions
in which protein intake is a factor.
Age 25 ages 18 - 80
Height 180 cm
Weight 60 kg
Activity Level
Little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4
times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
+ Settings
Calculate Clear
Related
Calorie Calculator | Carbohydrate Calculator
Protein Needed
(grams/day)
Age 1 - 3 13
Age 4 - 8 19
Age 9 - 13 34
Age 14 - 18 (Girls) 46
Age 14 - 18 (Boys) 52
Age 19 - 70+
46
(Women)
Age 19 - 70+ (Men) 56
Safe Additional
Intake Energy Protein :
(grams / Requirement energy
day) (kJ/day) ratio
Pregnancy
1 375 0.04
trimester 1
Pregnancy
10 1,200 0.11
trimester 2
Pregnancy
31 1,950 0.23
trimester 3
Lactation First
19 2,800 0.11
6 months
Lactation After
13 1,925 0.11
6 months
Eggs
Chicken breast
Cottage cheese
Greek yogurt
Milk
Lean beef
Tuna
Turkey breast
Fish
Shrimp
Vegan/plant-based examples
Buckwheat
Hummus and pita
Soy products (tofu, tempeh, edamame beans)
Peanut butter on toast or some other bread
Beans and rice
Quinoa
Hemp and chia seeds
Spirulina
Almonds
Oats
Broccoli
Lentils
Ezekiel bread
Chia seeds
Pumpkin seeds
Peanuts
Brussels sprouts
Grapefruit
Green peas
Avocados
Mushrooms
Protein Amount
Milk (1 cup/8 oz) 8g
Egg (1 large/50 g) 6g
Meat (1 slice / 2 oz) 14 g
Seafood (2 oz) 16 g
Bread (1 slice/64 g) 8g
Corn (1 cup/166 g) 16 g
Rice (1 cup/195 g) 5g
Dry Bean (1 cup/92 g) 16 g
Nuts (1 cup/92 g) 20 g
Fruits and Vegetables (1 cup) 0-1 g
Pizza (1 slice/107 g) 12 g
Hamburger (McDonald Medium) 20 g
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