How Much Protein To Eat Calculator

What Makes This Macro Calculator So Great

How Much Protein, Carbs, & Fats Should You Eat? – Calculations and Adjustments

Designed, developed, and tested in the Precision Nutrition research laband proven effective with thousands of clientsits the most comprehensive calorie, portion, and macro calculator available.

Heres why: The Precision Nutrition Calculator first determines the appropriate daily calories for your body, based on the NIH Body Weight Planner.

This estimate takes into account:

  • Your personal details
  • Physical activity levels
  • The date you want to reach your goal by
  • The changing and adaptive nature of human metabolism

It then calculates your daily macros, combining the above data with additional factors, including your:

  • Nutrition and fitness goals
  • Dietary preference
  • Macronutrient preference

But heres the reason this calculator is truly revolutionary: Once it estimates your calorie and macronutrient needs, it automatically converts those numbers into food portions that are equivalent to parts of your hand.

The result: If you choose, you can skip weighing and measuring your foodas well as logging the details of every meal into calorie and macro tracking apps. Instead, you can use our hand portion tracking system to achieve your calorie and macro targets.

This unique approach takes the hassle out of calorie and macro tracking, making it easier for you to lose weight, gain muscle, eat healthier, and improve your performance.

Is 100g Of Protein Enough To Build Muscle

To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, thats 71-100 g, and for a 150-lb man, thats 82-116 g.

Calculating The Right Carb Amount

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.

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What Types Of Protein Powder Are There

Powders enable people to quickly and easily consume this essential macro, and there are varieties on the market to match almost every dietary preference, food allergy, or flavor inclination.

But as Robert Wildman, Ph.D., RD, co-author of the textbook “Sports and Fitness Nutrition,” says in his article “How to Pick the Perfect Protein Powder,” “Not all are created equal. There are several protein supplement types to choose from, each with their own unique aspects and potential benefits.”

Whey concentrate is the most popular form of protein powder, because it’s easy to find, mixes well, and gets absorbed quickly. It is usually between 70-80 percent protein, with the rest of the mass coming from carbs, fats, and moisture. It can also be used before or after exercise and as a protein-rich snack between meals.

Whey isolate has little to no fats and carbs, and is usually around 85 percent protein. It is absorbed very quickly, making it a good choice immediately before and after physical exercise. It is also usually among the lowest-calorie protein powders

Whey hydrolysate is a supplement that has been partially broken down before you drink it. Your body is able to quickly absorb it to immediately start rebuilding damaged muscle tissue.

Casein is a popular choice for a nighttime protein drink because your body absorbs it more slowly than whey. Whereas whey gets absorbed in as little as 20 minutes, casein takes more like 3-4 hours.

Proteins In Common Diets

How Much Protein Should I Eat Calculator

Our protein calculator allows you to specify a custom percentage of proteins in your diet, but here we list six common diets: high & low carb, moderate, Zone, Keto and DASH, and their protein contents for your reference.

Proteins in common diets

Keto Diet15%

When considering your diet plan and protein percentage of the total calorie intake, don’t forget to consult your physician if making significant changes relative to your current one.

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How Much Protein Is Too Much

In the past, some studies concluded that high-protein diets could pose a number of health risks, such as fat gain, potential kidney damage, and even danger to bone health. However, Jose Antonio, Ph.D., says in his video “3 Myths about High Protein Diets Debunked” that all three of these threats have been discredited in more recent research.

However, this isn’t necessarily a reason to simply take a “more is better” approach, as some bodybuilders have been known to do.

“There are definitely plenty of people in the strength and bodybuilding community who push their intake well beyond 2 grams per kilogram,” explains Douglas Kalman, Ph.D. “Even if it’s not hurting anything, it may not be helping enough to justify the expense and possible stomachaches. Plus, past a certain point, each gram you’re taking in also means you’ll have less room on your plate, and in your stomach, for nutrient-rich plants and other foods.”

A simple approach is to first make sure you’re getting enough. If you hit 1 gram per pound of body weight and still feel like you could benefit from more, slowly increase it from there.

Other Circumstances That Can Increase Protein Needs

Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary.

If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.

Endurance athletes also need significant amounts of protein about 0.50.65 grams per pound of body weight (

This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.

People recovering from injuries may likewise need more protein .


People who are physically active, as well as older adults and those recovering from injuries, have significantly increased protein requirements.

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What To Do With Foods That Dont Fit

Some items dont fit well into the hand-size portion system. Its not perfect. No single system is. Its meant to provide practical and actionable guidelines.

Most notably problematic are liquids.


Cows milk and non-Greek yogurt are tricky as theyre a pretty even mix of all 3 macros or can vary depending on the fat level someone chooses .

Ultimately, we suggest making that decision based on the fat or carbohydrate content of the milk or yogurt youre consuming.

Generally, consider 1 cup of whole milk products a thumb of fat. .

Anything lower in fat is generally considered a cupped hand of carbs .

A cup of anything highly sweetened is generally considered a cupped hand of carbs .

So what happens in this situation: You have a full-fat Greek yogurt or whole milk thats highly sweetened? Is it a fat or carb? Think of it this way: If its already full-fat, you know its a thumb of fat. But if a lot of sugar is also added to it, then its also a cupped hand of carbs.

The key is to pick an approach, and apply it consistently. This is probably more important than the actual classification itself.

Cookies, ice cream, chips


Again, a serving of soda doesnt really fit into a cupped hand. Instead, consider a 12-ounce can of soda as a cupped hand of carbs. Certainly, 8 ounces would be preferable from the standpoint of physical size , but 12 ounces really simplifies the size and math, as these beverages come pre-packaged this way.

Nut Milks


Foods High In Protein

Calorie Calculator – How many calories can I eat for weight loss/ Maintenance Protein ratio

There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.

If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. Examples of complete protein foods or meals include:

Meat/Dairy examples

  • Hemp and chia seeds
  • Spirulina
  • Almonds

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What Should You Do

Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.

Before you start ramping up your daily protein intake, there are a few important things to consider. For one, dont read “get more protein” as “eat more meat.” Beef, poultry, and pork can certainly provide high-quality protein, but so can many plant foods including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.

Its also important to consider the protein “package” the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.

One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice though how healthy the choice is also depends on the total protein package.

Good sources of protein

How Effective Are Hand Portions For Tracking Macros

Our research shows hand portions are 95 percent as accurate as carefully weighing, measuring, and tracking. With substantially less effort and time involved.

Plus, our hand portion tracking system allows you to easily adjust your intake to further optimize your results.

Ready to get started? Go ahead and enter your information into the calorie, portion, and macro calculator above, and well do the rest, providing you with a free nutrition plan customized just for you.

If you have more questions right now, or want to understand the nutrition rules we used to design this calorie, portion, and macro calculator, see the Resources section for a full breakdown.

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What Is Muscle Protein Synthesis

Scientifically speaking, protein synthesis is the process by which cells build protein molecules using DNA, RNA, and enzymes. Practically speaking, it’s a process during which your body uses the amino acids found in protein to build new muscle.

Over the course of a day, your body fluctuates between two processes: building, also known as protein synthesis or “anabolism,” and breakdown, also known as “catabolism.”

After taking a protein supplement, there is a short period during which you have elevated amounts of amino acids in your blood. This period, known as hyperaminoacidemia, stimulates greater than normal amounts of muscle protein synthesis.

Hard training is catabolic, in that you inflict damage on your muscles and break them down. But after training, your body almost immediately becomes anabolic and starts healing up that damage. Having a pre-workout or post-workout shake, or a solid meal with adequate carbs and dietary protein around training, helps kick-start this process. The amino acid leucine, which is plentiful in powders and high-protein foods, is fundamental here.

In “Mass Class Nutrition: The Fundamentals of Eating for Growth,” researcher Jacob Wilson, Ph.D., outlines a simple plan to get the most protein synthesis possible over the course of a day.

Calorie Counting As A Means For Weight Loss

How to calculate your KETO MACROS?

Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:

  • Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week â it could be less, or it could be more!
  • Determine your weight loss goals. Recall that 1 pound equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist is recommended in cases where you plan to lose more than 2 pounds per week.
  • Keep at it!
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    Total Calories: 1699 Per Day

    Exercise: 15-30 minutes of elevated heart rate activity.Intense exercise: 45-120 minutes of elevated heart rate activity.Very intense exercise: 2+ hours of elevated heart rate activity.

    Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

    Daily Protein Intake Requirements

    Daily protein intake requirements vary from person to person. Some of the factors that should be taken into consideration when calculating your daily protein intake include:

    • Weight
    • Fitness goals
    • Health challenges

    For example, highly active athletes need more protein than sedentary people . Runners specifically may require increased protein intake due to the damage running inherently causes. Older people need more protein to maintain muscle mass and promote bone health. Protein also promotes tissue development and growth during pregnancy .

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    Food Sources Of Proteins

    Dietary sources of complete proteins are mainly eggs, milk, meat, fish, and poultry. Eggs should be noted for providing the optimal mixture of essential amino acids. Here are the protein ratings of some common foods, reflecting how good of a source they are:

    Proteins in common foods

    White potatoes34

    As you can see, both animals and plants produce proteins containing essential amino acids, but whereas animal sources usually provide a complete amino acids mix, individual vegetables usually offer only a limited set of amino acids, therefore food variety is more important when it comes to plant sources. There is no difference in the same amino acid, if it is derived from an animal or vegetable source. Reliance on animal sources for protein is associated with higher intake of cholesterol and fatty acids.

    Despite being key for muscle building, simply eating a lot of protein will not automatically result in muscle gains, so don’t opt for a diet with a very high protein percentage when using the protein calculator thinking that you will become the Hulk. In fact, proteins that are not immediately needed will be transformed or discarded. Consuming too much proteins is not harmless, too, as this would put a strain on your liver and kidneys, which will struggle to process and excrete the excess.

    Which Factors Influence How Much Protein You Have To Get Per Day

    How Much Protein Should I Eat?

    The internet is full of myths concerning the theory of how much protein is needed per day to grow and maintain muscle mass. The matter may seem extremely simple – just choose the average value from the proposed quantities , adjust it to the formula and the problem is gone. Perhaps, but how can you be sure that the intensity of your workouts will be adequate for the daily dose of protein? The level of physical activity and regularity of exercise is only one of many essential aspects that must be taken into account to determine the optimal amount of protein to eat during the day.

    n order to calculate the protein content of the daily diet, the following factors should be taken into account:

    • sex and age,
    • number of training session during a week,
    • type of physical activity,
    • amount of currently consumed calories,
    • training goal ,
    • existence of food intolerances .

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    What Is Whey Protein Made Of

    Whey is derived from milk, which actually contains two proteins. Casein makes up approximately 80 percent in milk, and whey makes up the other 20 percent. When milk is turned into cheese, whey is separated from the solid curds and can be found in the liquid that is left behind.

    Once separated, the whey goes through several more processing steps to become the product most people recognize. In this final form, it is a relatively tasteless powder that can be added to shakes, bars, or even baked goods. It’s a common ingredient in commercial smoothies, bars, cereals, and plenty of other foods, but can also be taken on its own.

    Like all proteins, whey is composed of amino acids, which the body can use for growth and tissue repair. But whey’s high concentration of BCAAs, especially leucine, set it apart.

    Whey is by far the most popular protein supplement because it has been shown to promote muscle growth and fat loss. It is digested and absorbed faster than other sources, in as little as 20 minutes, making it the ideal choice to consume either immediately before or after a workout.

    But not all whey is equally great for you. Many are packed with sugars or other ingredients you may not want. You canât go wrong by choosing from the best whey proteins.

    Want to know more? Krissy Kendall, Ph.D., shares all the science behind this staple supplement in the article “Your Expert Guide to Whey Protein.”

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