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.