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The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need more—perhaps as much as double.
This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!
Protein Intake Calculator
This daily protein target can help you lose weight in the form of body fat while minimizing muscle loss. Here are the next steps on your weight loss journey:
1. Pick a weight-loss workout plan.
A well-designed program is an essential part of turning hard numbers into hard-body results!
2. Calculate your macronutrient ratio.
Protein is just one of the three macronutrients. To get targets for the other two, as well as a daily calorie target, use the Bodybuilding.com Macronutrient Calculator.
3. Learn about the best fat-loss supplements.
Supplements can help you accelerate your results once you have your protein intake and training in place. Krissy Kendall, Ph.D., shares her recommendations in the article, "5 Ways to Up Your Fat-Loss Supplement Game."
4. Join a fitness community.
For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that's over 2 million people strong!
This daily protein target can help you build lean muscle mass while minimizing body-fat gains. Here are the next steps on your journey to see the scale go up:
1. Pick a muscle-building workout plan.
A well-designed program is an essential part of turning hard numbers like calories into hard-body results!
2. Calculate your macros.
Protein is just one of the three macronutrients. To get targets for the other two, as well as a daily calorie target, use the Bodybuilding.com Macronutrient Calculator.
3. Learn about the best supplements for gaining muscle.
Supplements can help you accelerate your muscle-building results once you have your protein intake and training nailed. Krissy Kendall, Ph.D., shares her recommendations in the article, "8 Proven Supplements for Muscle Growth and Strength."
4. Join a fitness community.
For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that's over 2 million people strong!
This daily protein target can help you focus on body recomposition, or gradually burning fat and building muscle, while focusing on your health. Here are the next steps on your journey to customize your nutrition:
1. Pick a workout plan.
A well-designed program is an essential part of staying motivated and seeing results. Here are some of our most popular programs from BodyFit:
2. Calculate your macros.
Protein is just one of the three macronutrients. To get targets for the other two, as well as a daily calorie target, use the Bodybuilding.com Macronutrient Calculator.
3. Learn about the best health-focused supplements.
Supplements can help you accelerate your results and support your training once you have your protein target and training in place. Chris Lockwood, Ph.D., shares what to take and why in the article, "Start Here: The Most Important Supplements for Every Body."
4. Join a fitness community.
For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that's over 2 million people strong!
How Did We Calculate Your Protein Intake?
Bodybuilding.com's protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the "gold standard" of calorie calculators. Here's how it works:
Calculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9
The calorie count is then adjusted based on your goal:
Weight loss: Reduce by 10-20%
Weight gain: Add 500 calories
Weight maintenance: Unchanged
This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)
Weight loss: 40/40/20 (carbs/protein/fats)
Weight gain: 40/30/30
Weight maintenance: 40/30/30
Finally, your protein intake comes from applying those percentages to your daily calorie number. Each gram of protein is "worth" 4 calories.
If you'd like to see your complete macros rather than just protein, use our full macro calculator.
What Are the Best High-Protein Foods?
Once you have a daily protein target to aim for, the next puzzle is how to figure out what foods can help you get there each day.
What foods will work best for you depends on your dietary preferences, budget, and eating style, which is why we've collected a comprehensive list to serve every type of circumstance in the "Ultimate List of 40 High-Protein Foods." But one thing is true: Eating all of that protein in a single meal won't be much fun! You'll feel a whole lot better, and stick with your approach for longer, if you have a plan.
If you're struggling to get enough protein, consider these time-tested strategies:
- Eat 3-4 solid meals a day, each containing 20-40 grams of protein.
- If you're vegetarian, pair complementary proteins as often as possible to create complete proteins.
- Eat protein-rich snacks like nuts, jerky, or a smoothie or protein shake.
- Have a post-workout protein shake containing 20-40 grams of protein.
How Do I Calculate the Protein in My Food?
You can do this using food labels, as well as by weighing out your food on a food scale and using one of the many online nutritional databases.
Weighing food may seem like a lot of counting and not much fun, but it gets easier over time. Fitness coach Vince Del Monte says that you quickly learn to "eyeball" quantities of both calories and macronutrients after just a few weeks of practice.
