A Fitness Protein Intake Calculator

 Protein Intake Calculator

An online protein daily intake calculation.

Recommended Dietary Allowance of Protein

AgesProtein Needed (grams/day)
Age 1 - 313
Age 4 - 819
Age 9 - 1334
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 113750.04
Pregnancy trimester 21012000.11
Pregnancy trimester 33119500.23
Lactation First 6 months1928000.11
Lactation After 6 months1319250.11
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

FoodProtein 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


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.