Daily Protein Intake Calculator

age should be in 14 to 80 range
require require

You should take ...... of protein per day


Why Protein?

Protein is essential for building and maintaining muscle, repairing tissues, making hormones and enzymes, and supporting your immune system. Plus, it can help you feel full and satisfied, which can prevent overeating and cravings.

So, how much protein do you need? Well, that depends on several factors, such as your age, weight, activity level, and fitness goals. But a general rule of thumb is to aim for 0.8 grams of protein per kilogram of body weight. For example, if you weigh 70 kg, you would need about 56 grams of protein per day. That’s roughly equivalent to two eggs, a cup of yogurt, a chicken breast, and a handful of nuts.

Of course, you can adjust your protein intake according to your needs and preferences. If you are very active or trying to build muscle, you might need more protein. If you have kidney problems or other medical conditions, you might need less protein.

Sources of Protein

But don’t worry, getting enough protein is not hard. There are plenty of delicious and nutritious sources of protein that you can include in your diet. Some of the best ones are lean meats, poultry, fish, eggs, dairy products, beans, lentils, tofu, nuts, seeds, and quinoa. You can also use protein powders or bars as supplements if you need a quick and convenient boost.

The key is to spread your protein intake throughout the day and combine it with other macronutrients like carbohydrates and fats. This will help you balance your blood sugar levels and provide your body with the energy and nutrients it needs. Try to have some protein at every meal and snack, and vary your sources to get a variety of amino acids (the building blocks of protein).

I hope this helps you understand why protein is important and how to get enough of it. Remember, protein is not only good for your muscles, but also for your overall health and well-being. 

Daily Protein Intake Calculator