Protein Calculator

About This Calculator

What Is Protein and Why It Matters for Health and Fitness

Protein is a type of macronutrient that is the main component of our body's cell structure. Protein is also very important for the formation of our muscles, hair, nails, and even hormones.

Many people think that protein is only needed by bodybuilders, but the truth is, we all need a certain amount of protein every day — it can be to replenish the body's losses, keep the digestive system healthy, or control weight.

This article will be of great help to those who want to know how much protein or protein requirement, because here the importance of protein and how to determine the right amount are explained in detail.

How to Calculate Protein Needs

Protein intake depends on your body weight, goals, and daily physical activity. As a general rule, a person's daily protein needs are determined according to the number of kilograms of body weight — usually starting from 0.8 grams to 2.2 grams.

If your goal is to lose weight (weight loss), then it is important to eat the right amount of protein, rather than eating less protein, because it protects you from muscle loss. And in the case of muscle gain or bulking, the protein requirement is even higher.

If you want, you can calculate it yourself - multiply your weight in kilograms by a specific range. However, many people get confused in this case, and so our protein calculator for weight loss or protein requirement calculator will explain this calculation to you easily.

Use Our Protein Calculator Tool

Our protein calculator tool is very easy to use. Here you only need to provide a few pieces of information - such as: your weight, fitness goal (fat loss or muscle gain), and your daily activity level.

Then the tool will tell you how many grams of protein you need per day. It will customize it according to your body and goal and show the results.

This protein intake calculator or protein calculator for muscle gain can be used by anyone to plan their diet, even those who have no idea how to calculate protein can easily understand.

How Much Protein Do I Need Per Day?

How much protein should be consumed per day is different for each person. On average, a normal person eats 0.8 to 1.2 grams of protein per kilogram of weight per day, which is enough. However, for those who exercise or do physical activity, this level can increase to 1.6 to 2.2 grams.

How much protein should I eat a day or how much protein to build muscle — these questions are on everyone's mind, especially when starting fitness. Men usually have higher needs than women, because their muscle density is higher.

Protein for Weight Loss vs Muscle Gain

Many people reduce calories when trying to lose weight. But reducing calories does not mean eating less of everything. Rather, if you eat enough protein even in a calorie deficit, then muscle mass is fine, metabolism is not damaged, and fat loss is effective.

On the other hand, high protein intake is mandatory for muscle gain. Because protein is the main ingredient for muscle building. Our protein weight loss calculator and protein to build muscle calculator will help you understand the difference between the two and determine your protein needs.

Best Protein Sources to Hit Your Daily Target

Choosing the right food is very important to eat the required amount of protein every day. You can get protein from natural sources such as:

Eggs

Chicken breast

Milk and yogurt

Pulses, chickpeas, lentils

Tofu or soybean products

If you are not getting the necessary protein from food alone, then supplements such as whey or casein can be used.

You can calculate how much protein is in different foods with our food protein calculator or protein consumption calculator.