How Much Protein Should I Have Calculator

Calculating The Right Carb Amount

How Much Protein Should I Eat?

After protein and fat are calculated, the calculator assigns the remainder of your calories as carbohydrates. This usually results in a moderate amount of carbs that are in the healthy range recommended for most people. Carbs fuel your body and workouts and are the bodys preferred energy source.

Many people coming from a low carb type of dieting may feel like this weight loss calculator factors carbs on the high side. However, this is a moderate amount of carbs according to respected nutritional guidelines and the notion that carbs cause weight gain or prevent fat loss when eaten in relation to your TDEE has been debunked.

The Benefits Of This Calorie Portion And Macro Calculator

Some people naturally eat the appropriate amount of food and calories for their individual needs. Theyre able to maintain a stable body weight for yearseven decades without counting calories, or tracking macros, or ever measuring their portions.

Unfortunately, these intuitive eaters represent only a small segment of the human population. The rest of us typically need help with our eating, in the form of external structure and guidance, at least temporarily. This can help you:

  • Eat the right amount of calories and macros for your goals
  • Understand appropriate portion sizes
  • Improve your food choices and eating habits

Thats why we created this calorie, portion, and macro calculator. It gives you a nutrition blueprint for achieving your goals and, at the same time, helps you develop the skills you need to eat well for life.

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The Problem With Only Tracking Calories

Most people know calories matter. If you eat more calories than your body needs, you gain weight. If you eat fewer calories than your body needs, you lose weight.

There are, however, disadvantages to only tracking the total number of calories you eat daily.

Most notably: This method doesnt ensure youre getting an appropriate amount of macronutrients for your body, goals, and preferences. Depending on what youre trying to achieve, this can negatively affect your appetite, hormones, energy levels, and nutrient consumption.

And that can make it harder to lose weight, gain muscle, eat healthier, and improve athletic performance.

How To Use The Protein Calculator

How much should I eat on keto? How many calories per day ...

This protein calculator estimates your total daily energy expenditure and then calculates a percentage of it, depending on the selected protein percent of your total calorie intake.

To calculate your calorie needs, you have to enter age, gender, height, weight and activity level , which are all needed for the estimation. Finally, enter the percentage of total calories that you want to consume in proteins – you can check a list of proteins in common diets below. The tool will display the amount and caloric equivalence of the proteins you need to eat per day.

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What Impact Does Age Have On Building Lean Muscle Mass

As you will notice, our calculator’s last input has to do with age. Did you know that athletes over the age of fifty have more significant anabolic resistance to convert similar protein synthesis process levels?Being anabolic resistant means that if the goal to put on lean muscle mass doesn’t evolve as you age, the amount of protein you are consuming has to increase. As you age, MPS naturally degrades and becomes less efficient this is why consuming more protein when you are older is what is needed to replicate the body’s response of your younger days.If you are approaching fifty years of age, we suggest leaning towards the higher end of the protein intake spectrum range provided. At 50 years old, let’s not kid ourselves there’s a good chance you are in your prime, and life is good!

Protein Percentages In Common Diets

Here are some common diets and their protein contents for your reference.

Protein percentages in common diets

Keto Diet15%

When considering your diet plan ensure that the amount of protein recommended by your diet does not fall below the lower boundary. Especially in case it does, make sure to consult your physician if making significant changes .


Katch V.L., McArdle W.D., Katch F.I “Essentials of Exercise Physiology”, fourth edition

Jager, R. et. al. “International Society of Sports Nutrition Position Stand: Protein and exercise”, Journal of the International Society of Sports Nutrition 14, DOI: 10.1186/s12970-017-0177-8

Lam, F.C. et al. “Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis”, Frontiers in Pharmacology 10, DOI: 10.3389/fphar.2019.00317

Van Elswyk, M. et al. “A Systematic Review of Renal Health in Healthy Individuals Associated with Protein Intake above the US Recommended Daily Allowance in Randomized Controlled Trials and Observational Studies”, Advances in Nutrition 9:404-418, DOI: 10.1093/advances/nmy026

WHO “Protein and Amino Acid Requirements in Human Nutrition”, WHO Technical Report Series 935

Cite this calculator & page

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How To Get Enough Protein

Now that you have an estimate of the amount of protein you need, the last question to answer is: how do I eat all this protein?

Our #1 recommendation is to get protein from whole foods whenever possible. This will ensure you get plenty of vitamins and minerals.

A serving of protein is about the size and thickness of your palm:

Protein can come from any number of sources, including:

  • Meat .
  • Fish and shellfish .
  • Legumes .

Not a meat-eater? Read our massive plant-based guide!

However, if youre aiming for the higher ranges of protein intake you might need to supplement.

Personally, I drink a protein shake daily to help me reach my goals.

Some protein supplements to consider:

  • Whey protein powder, a milk byproduct widely used as a protein supplement.
  • Egg-based protein powders
  • Pea protein powder, a popular supplement in the plant-based community.
  • Check out The Ultimate Protein Shake Guide for more protein powder recommendations and recipes on how to make delicious smoothies.

    Whether through whole foods or supplements, protein should be a main part of every meal you eat. Its one of our top recommendations for being a healthy nerd.

    Calculate your protein needs, determine the proper portion sizes to reach your target, and see how you feel!

    You can always adjust up or down based on your results.

    If you need any help along the way, we got you.

    Here are three ways to continue your journey with Nerd Fitness.

    Try your free trial right here:

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    How Does This Calculator Work

    How much protein do YOU need? How much weight should YOU lift?

    This calculator is based on training studies and meta-analyses investigating the effect of different protein intakes on body composition.

    When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. On a weight-loss diet, a high protein intake makes you lose more fat and retain more muscle mass.

    Here are the assumptions the calculator makes, including the sources:

    Note that these numbers are minimum recommendations and that nothing bad happens if you exceed them, as long as you still hit your other nutritional and caloric goals. As of yet, there is no known harmful upper limit for protein intake.

    More Reading:

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    Does Protein Have Any Negative Health Effects

    Protein has been unfairly blamed for a number of health problems.

    Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.

    Though protein restriction is helpful for people with preexisting kidney problems, theres no evidence that protein can cause kidney damage in healthy people (

    31 ).

    Overall, theres no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to optimize their health.


    Protein does not have any negative effects on kidney function in healthy people, and studies show that it leads to improved bone health.

    The best sources of protein are meats, fish, eggs, and dairy products, as they have all the essential amino acids that your body needs.

    Some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.

    However, most people generally dont need to track their protein intake.

    If youre healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with nutritious plant foods, should bring your intake to an optimal range.

    How Do You Calculate Carbs And Protein


    . Consequently, how many carbs and protein should I eat?

    Some nutritionists recommend a ratio of 40 percent carbohydrates, 30 percent protein, and 30 percent fat as a good target for healthy weight loss.How many carbs and calories should people eat to lose weight?

    450 calories50 g

    how do I calculate my macronutrients? Here’s an example of how to calculate macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein and 30% fat.Carbs:

  • 40% of 2,000 calories = 800 calories of carbs per day.
  • Total grams of carbs allowed per day = 800/4 = 200 grams.
  • Correspondingly, what is the ratio of protein to carbs in muscle building?

    While your macro balance may vary slightly depending on your specific goals, a typical macro breakdown for fat loss and muscle gain is 40 percent protein, 30 percent fat, and 30 percent carbs.

    How do you calculate protein calories?

    The math is easy. Each gram of protein contains four calories. Simply divide the two calorie range numbers by four. A man who eats 2,000 calories per day should consume 200 to 700 calories from protein or 50 to 175 grams of protein.

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    A simple dessert that’s great served with ice cream.

    It takes a little work, but it is worth it.

    How Much Protein Should I Eat To Build Muscle

    Vegan Protein Sources

    If youre trying to build muscle, youre going to want to eat enough protein to induce muscle repair and growth.

    Proteins are the building blocks of muscle, so youll need plenty if youre looking to build a muscular physique!

    How much?

    If youre of healthy weight, active, and wish to build muscle, aim for 0.641.09 g/lb .

    There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.

    As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.

    More protein may counteract this a little.

    If youre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.

    Now of course, if you want to grow muscle, you cant just eat proteinyou also need to strength train!

    Luckily, were experts on that.

    Here are some resources to begin your training:

  • 5 Best Strength Training Workout Routines For Beginners. If you dont know where to start your strength training journey, start here. This guide will walk you through bodyweight exercises onto becoming a full gym warrior .
  • The Beginner Bodyweight Workout. If youre looking for an exercise routine that can be done ANYWHERE, look no further. Our beginner routine has jumpstarted many Rebels in their strength training. Youd be surprised how much muscle you can build with your own weight, a milk jug, and a sturdy table.
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    Why Is Protein Important

    If you want to lose weight, gain muscle, or just improve your overall body composition, you need to have an adequate protein intake. Sufficient protein intake is also important in overall health and boosting our immune systems.

    Protein is a macronutrient that not only builds muscle, but it also maintains muscle mass if you are trying to lose weight or following a low-calorie diet.

    For example, in a 2016 study, participants were placed on low-calorie diets while they performed resistance training and high-intensity interval training six days a week. Each group in this study consumed the same number of calories, however, the participants that included more protein in their diets improved their body composition by gaining more lean muscle mass and losing more fat.

    This is why protein is a key nutrient if you are trying to improve your body composition, or when trying to lose weight on a lower calorie diet.

    The source of protein intake is also important. Healthy foods such as chicken, lean beef, fish, nuts, and legumes are excellent options when choosing quality protein sources.

    In addition to the types of protein you consume, the timing of when you eat your meals is just as important. Instead of waiting until dinner to eat a large amount of protein, spacing out your protein intake will help you reap the benefits of a high-quality diet.

    This protein calculator will help you individualize your specific protein needs to determine your optimal daily protein intake.

    How Much Protein Do I Need

    The amount of protein that the human body requires daily is dependent on many conditions, including overall energy intake, growth of the individual, and physical activity level. It is often estimated based on body weight, as a percentage of total caloric intake , or based on age alone. 0.8g/kg of body weight is a commonly cited recommended dietary allowance . This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, maybe beneficial, depending on the sources of the protein.

    The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on the many factors listed above. People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources2 suggest consuming between 1.8 to 2 g/kg for those who are highly active. The amount of protein a person should consume, to date, is not an exact science, and each individual should consult a specialist, be it a dietitian, doctor, or personal trainer, to help determine their individual needs.

    Recommended dietary allowance of protein, based on age


    Also Check: How Do Vegetarians Get Enough Protein

    We Looked At All The Studies And Spoke To Multiple Experts To Land On The Ideal Number

    When it comes to building muscle and losing fat, few questions can be as confusing as that of how much protein you should consume. The FDAs suggestions for avoiding a protein deficiency are a lot lower than what the average lean, muscular person will tell you they eat. Whats the minimum and is there a maximum? We talked to multiple experts and look at a ton of research to land on the formulas used in this calculator.

    What Grams Of Protein Really Means

    Kidney Disease Protein: Common calculation to determine how much your body needs

    This is a very common area of misunderstanding.

    In nutrition science, grams of protein refers to the number of grams of the macronutrient protein, not the number of grams of a protein-containing food like meat or eggs.

    An 8-ounce serving of beef weighs 226 grams but only contains 61 grams of protein. Similarly, a large egg weighs 46 grams but only packs 6 grams of protein.

    If youre at a healthy weight, dont lift weights, and dont exercise much, aiming for 0.360.6 grams per pound is a reasonable estimate.

    This amounts to:

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    Proteins And Weight Loss

    If you’re trying to lose weight, it is essential that you keep your protein intake at a level recommended by this protein calculator. A decrease in protein consumption can have a detrimental effect on your health.

    The reason behind it is quite simple. When we reach a calorie deficit, our bodies don’t automatically start burning the accumulated fat . First, they use the available carbohydrates and proteins. Only then they turn to fat storage for energy.

    Accessing the fat storage is not easy, though – it requires some energy, which is usually obtained from breaking down carbohydrates. If these are not available, your organism will break down lean body tissues for proteins that can be converted into carbs.

    What does it mean? It means that if you try a starvation diet, instead of losing fat, you will lose muscle mass. That’s why it is recommended to eat small portions of protein a few times throughout the day – so that your cells will not have to turn to its own tissues as an energy source.

    If you want to stay fit and in shape, we invite you to visit our calories burned calculator. It is a fantastic tool for losing additional pounds that will keep you motivated throughout your training. How much fat is there to lose? Check it with our lean body mass calculator that will tell you your body weight without fat tissues.

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