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Protein Calculator

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17 views

Protein Calculator

Uploaded by

mrmurali245
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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home / fitness & health / 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.

Modify values and click Calculate to use

US Units Metric Units Other Units

Age 25 ages 18 - 80

Gender male female

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

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.

Related
Calorie Calculator | Carbohydrate Calculator

| Fat Intake Calculator

What are proteins?

Proteins are one of three primary macronutrients


that provide energy to the human body, along with
fats and carbohydrates. Proteins are also
responsible for a large portion of the work that is
done in cells; they are necessary for proper
structure and function of tissues and organs, and
also act to regulate them. They are comprised of a
number of amino acids that are essential to proper
body function, and serve as the building blocks of
body tissue.
There are 20 different amino acids in total, and the
sequence of amino acids determines a protein's
structure and function. While some amino acids
can be synthesized in the body, there are 9 amino
acids that humans can only obtain from dietary
sources (insufficient amounts of which may
sometimes result in death), termed essential amino
acids. Foods that provide all of the essential amino
acids are called complete protein sources, and
include both animal (meat, dairy, eggs, fish) as well
as plant-based sources (soy, quinoa, buckwheat).
Proteins can be categorized based on the function
they provide to the body. Below is a list of some
types of proteins:

Antibody—proteins that protect the body from


foreign particles, such as viruses and
bacteria, by binding to them
Enzyme—proteins that help form new
molecules as well as perform the many
chemical reactions that occur throughout the
body
Messenger—proteins that transmit signals
throughout the body to maintain body
processes
Structural component—proteins that act as
building blocks for cells that ultimately allow
the body to move
Transport/storage—proteins that move
molecules throughout the body

As can be seen, proteins have many important


roles throughout the body, and as such, it is
important to provide sufficient nutrition to the body
to maintain healthy protein levels.

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 (10-35%), or based on age
alone. 0.8g/kg of body weight is a commonly cited
recommended dietary allowance (RDA). 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 sources 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 (RDA) of


protein, based on age

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

Extra Protein Requirements for Pregnancy and


Lactation

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

Foods high in protein

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

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

Generally, meat, poultry, fish, eggs, and dairy


products are complete protein sources. Nuts and
seeds, legumes, grains, and vegetables, among
other things, are usually incomplete proteins. There
is nothing wrong with incomplete proteins however,
and there are many healthy, high protein foods that
are incomplete proteins. As long as you consume a
sufficient variety of incomplete proteins to get all
the required amino acids, it is not necessary to
specifically eat complete protein foods. In fact,
certain high fat red meats for example, a common
source of complete proteins, can be unhealthy.
Below are some examples of high protein foods
that are not complete proteins:

Almonds
Oats
Broccoli
Lentils
Ezekiel bread
Chia seeds
Pumpkin seeds
Peanuts
Brussels sprouts
Grapefruit
Green peas
Avocados
Mushrooms

As can be seen, there are many different foods a


person can consume to meet their RDA of protein.
The examples provided above do not constitute an
exhaustive list of high protein or complete protein
foods. As with everything else, balance is
important, and the examples provided above are an
attempt at providing a list of healthier protein
options (when consumed in moderation).

Amount of protein in common food

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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