A Fitness Protein Intake Calculator

Protein Intake Calculator
An online protein daily intake calculation.

Recommended Dietary Allowance of Protein
Ages | 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 - 80+ (Women) | 46 |
Age 19 - 80+ (Men) | 56 |
Extra Protein Requirements for Pregnancy and Lactation
Intake(grams/day) | Additional Energy Requirement(kJ/day) | Protein:energy ratio | |
---|---|---|---|
Pregnancy trimester 1 | 1 | 375 | 0.04 |
Pregnancy trimester 2 | 10 | 1200 | 0.11 |
Pregnancy trimester 3 | 31 | 1950 | 0.23 |
Lactation First 6 months | 19 | 2800 | 0.11 |
Lactation After 6 months | 13 | 1925 | 0.11 |
Foods High in Protein |
---|
Milk, Eggs , Greek yogurt, Lean beef , Tuna, Turkey breast |
Fish , Shrimp , Chicken breast , Cottage cheese |
Vegan/Plant-Based Examples |
---|
Buckwheat , Hummus and pita , Soy products , Quinoa , Spirulina |
Peanut butter on toast , Beans and rice , Hemp and chia seeds |
Amount of protein in common food
Food | Protein Amount |
---|---|
Milk(1 cup/8 oz) | 8 g |
Egg(1 large/50 g) | 6 g |
Nuts(1 cup/92 g) | 20 g |
Fruits and Vegetables(1 cup) | 0-1 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 Bean(1 cup/92 g) | 16 g |
Meat(1 slice / 2 oz) | 14 g |
Pizza(1 slice/107 g) | 12 g |
Hamburger(McDonald Medium) | 20 g |
Note:
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.
