Protein Calculator: How much protein do you need?


Most online calculators tend to overestimate the protein requirements needed to build or maintain the muscle. The level of proteins that are required in your body will depend on several factors such as your frequency in training, body fat percentage, lean body mass, caloric deficit and gender. We have developed a new Protein Calculator that cites all the references used to build it and making it far more accurate. The logic underpinning the compound calculations have also been explained to give you true results of the level of proteins needed in your body.

It is important to fill out the details in this calculator correctly since it will determine the accuracy of the results. The main sections that will be required in the calculator are Metric (lbs/kg), Body fat is known, training requirement, sex, restricting calories, the frequency of training, and habitual daily protein intake. You also need to enter your body weight (lbs/kg) and the body fat percentage. After ensuring that all the details are filled correctly, you can click on the ‘Calculate’ button to give you the daily protein requirement results in grams.

The logic behind the Protein Calculator

  • Strength and hypertrophy training are the elements behind the debate concerning optimum protein intake.
  • We believe that the standard recommendation of proteins intake will be enough if not carrying out any exercises.
  • There is a section in the calculator that allows you to enter your habitual protein intake. There were greater benefits found by the investigation when the protein consumption was more elevated (+40-80%) than the habitual protein intake.
  • Protein requirements are estimated to be higher than the standard recommendations if engaging in a cardio based or endurance exercise. They tend to be lower than the required levels for strength and hypertrophy at 1-1.25g/kg per day
  • Most of the papers that had found a little benefit on the increased consumption of proteins had narrow spreads (10.2%) than the other results (66.1%).  
  • Most studies that found little proteins to be beneficial were emphasizing on nitrogen balance which isn’t the best marker regarding the advantages of protein intake.
  • Our high-end number within the calculator of 3g/kg was brought about by the final study which made a comparison between habitual consumption and increased levels of resistance trained men. It indicated no benefits in strength and hypertrophy of 3.3g/kg per day.
  • Protein requirements tend to be higher in under caloric deficit. The higher the spread, the higher the protein consumption. However, higher protein levels during caloric restriction were found to be beneficial for a further review by Zinn, Helms, Rowlands and Brown, 2014.

Complete Proteins

It is important to consider that complete proteins also refer to protein requirements when counting calories and recording macros. This means that all the nine essential amino acids are contained in the full chain.

Some sources of the complete proteins include animal proteins such as eggs, poultry, cheese, fish, and meat. You can also derive them from some plant proteins such as black beans, pumpkin seeds, potatoes, and cashew nuts.

Sources of incomplete proteins include bread, rice, most vegetables and some legumes such as baked beans and peanuts. Although you should only count ‘complete’ proteins when calculating your total protein intake, incomplete sources can also create the complete protein chains. Some include peanut butter and sandwich, chili and rice, and beans on toast.

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