Protein Calculator

If provided, uses Katch-McArdle formula for more accurate BMR calculation

How Much Protein Do I Need? Calculate Your Daily Protein Requirements

Protein is a fundamental macronutrient that plays a crucial role in tissue formation and repair, supports immune function, and maintains muscle mass. Use our Protein Calculator to determine your daily protein requirement based on factors such as your age, gender, body composition, and activity level.

The protein calculator uses scientifically proven formulas to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). You can choose from two methods of calculating your BMR:

  • Mifflin-St Jeor Formula: This is the most widely used formula for estimating BMR based on age, gender, height, and weight. It is the default method when body fat percentage is not provided.
  • Katch-McArdle Formula: This is a more accurate method of estimating BMR that uses lean body mass (calculated from body fat percentage). This method is recommended if you know your body fat percentage.

Recommendations for protein intake are based on scientific guidelines from the following organisations: the World Health Organization (WHO), the American Dietetic Association (ADA), the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM).

  • Sedentary (0 days/week): 0.8-1.0g per kg body weight (WHO/ADA minimum recommendation for adults)
  • Light Activity (1-3 days/week, light exercise): 1.0-1.2g per kg body weight
  • Moderate Activity (3-5 days/week, moderate exercise): 1.2-1.5g per kg body weight (ACSM/ADA recommendation for active individuals)
  • Active (6-7 days/week, moderate exercise): 1.4-1.7g per kg body weight (ACSM/ADA upper range for regular exercisers)
  • Very Active (6-7 days/week, intense exercise): 1.6-2.0g per kg body weight (ACSM/ADA recommendation for athletes and intense training)

The calculator also suggests how you should distribute your protein intake across meals (30% at breakfast, 40% at lunch, and 30% at dinner) to help you plan your nutrition throughout the day. However, remember that individual protein needs may vary based on specific health conditions, training goals, and dietary preferences. For personalised nutrition advice, consult a healthcare professional or registered dietitian.

Note: Please note that these calculations are estimates and should be used as a starting point only. Your protein intake may need to be adjusted according to factors such as muscle mass, metabolic health, and specific training goals.