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The protein calculator helps determine the amount of dietary protein a person requires per day. It provides a personalized estimate of daily protein intake based on weight, age, activity level, and health goals.
Daily protein needs depend on factors such as body weight, age, activity level, and life stage. According to the National Institutes of Health, a sedentary adult requires about 0.36 grams per pound of body weight. However, athletes, children, pregnant, and lactating women often require higher amounts. Those with physically demanding jobs or intense workouts may need double or triple the sedentary amount.
| Age | Daily Protein Intake (grams/day) |
|---|---|
| 1–3 years | 13 |
| 4–8 years | 19 |
| 9–13 years | 34 |
| 14–18 years (Girls) | 46 |
| 14–18 years (Boys) | 52 |
| 19–70+ (Women) | 52 |
| 19–70+ (Men) | 56 |
Protein needs increase during pregnancy and lactation. The protein calculator can help women track their daily intake to support fetal growth and milk production.
| Stage | Protein (grams/day) | Energy (kJ/day) | Protein:Energy Ratio |
|---|---|---|---|
| Pregnancy Trimester 1 | 1 | 375 | 0.04 |
| Pregnancy Trimester 2 | 10 | 375 | 0.04 |
| Pregnancy Trimester 3 | 31 | 1,950 | 0.23 |
| Lactation First 6 Months | 19 | 2,800 | 0.11 |
| Lactation After 6 Months | 13 | 1,925 | 0.11 |
Using the protein calculator, women can ensure they meet the recommended protein intake during pregnancy and lactation for optimal health of both mother and child.
The amount of protein in common foods is summarized in the following table:
| Food | Protein Amount |
|---|---|
| Milk (1 cup / 8 oz) | 8 g |
| Egg (1 large / 50 g) | 10 g |
| Cheese (1 slice / 28 g) | 6 g |
| Meat (1 slice / 2 oz) | 14 g |
| Seafood (2 oz) | 16 g |
| Bread (1 slice / 64 g) | 8 g |
| Corn (1 cup / 166 g) | 16 g |
| Rice (1 cup / 195 g) | 5 g |
| Dry Beans (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 |
To estimate your specific daily protein intake based on your age, weight, gender, and activity level, follow these steps:
From the source of Healthline, Protein-Rich Foods
From the source of Harvard T.H. Chan School of Public Health, Protein Nutrition
Other Languages: Protein Hesaplama, Proteinrechner, Kalkulator Protein, Kalkulator Białka, alculadora Proteína, Calculadora de Proteinas, Calcolo Proteine, Calcul Proteine, حساب البروتين,, Калькулятор Белка, タンパク質必要量 計算
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