Learn exactly how many grams of protein per day you need! Show In just a few minutes you can calculate the exact amount of protein you should be eating. Whether you are looking to lose weight or build muscle, learning your daily protein needs is crucial to getting results! Start now! Enter your details to get your daily protein goal.How to Use this Protein CalculatorEnter your details in the form above to calculate your exact protein demands based on your unique factors. To get started, select your gender and input age, then tell us your height and current weight. From there, you’ll input your workout routine - starting with resistance training. Be sure to choose the appropriate activity level: light activity, moderate activity, heavy activity, or athlete. Followed by the number of days your strength training each week and the average time for each training session. Next, estimate your weekly cardio and conditioning routine. Repeat the same steps, identifying the average number of days each week, timing, and intensity level. The last step is to select your nutrition goal: lose weight, gain muscle, or maintain weight. Then check your email inbox for immediate results and get ready to start tracking your daily protein intake. How Your Protein Needs Are CalculatedThe commonly recommended range of protein for both men and women is roughly 0.8 to 1.0 grams per pound of weight (in kilograms) or 0.36 to 0.45 grams per pound of body weight. However, this is the minimum amount most people need, and the optimum intake can vary widely from one individual to the next depending on certain factors. Your exact protein needs are most closely related to your current muscle mass - the more muscle you have, the more protein you require to maintain it. And the more you use your muscle - aka the more physically active you are - the more protein you need. Other factors that can increase your needs include a goal of weight loss or muscle gain. To put on muscle, you need protein to build it. When cutting calories to shed pounds, you will lose a combination of fat and muscle weight, but your goal should be to lose more fat than muscle. A higher-protein diet can help protect your lean tissue and promote more fat loss overall. For these reasons, our protein calculator uses a higher protein suggestion that is fully customized to your weight, fitness level, nutrition goal, and current workout routine. Learn more about how to tell exactly how much protein you should strive for.
Why Protein is ImportantProtein is not just important for building and repairing lean tissue (like muscle), its also essential for numerous bodily functions. Basically every single cell in the human body is made up of proteins, including your DNA, red blood cells, and bones - all of which are in a constant state of breaking down and rebuilding, requiring protein and amino acids. If you don’t eat enough protein through food, your body has to tap into your stores to maintain normal protein turnover - and this means you could potentially lose muscle.
Benefits of Eating High ProteinA high protein diet is associated with numerous benefits including decreased appetite, reduced cravings, and better body composition (1,2,3). Moreover, protein is the least likely of all the macros to be stored as body fat when you overeat (4). This is exactly why high protein diets have become so popular to support weight loss - with most plans recommending an intake of around 30% to 40% of your total calories. Regardless of your goals, making sure you hit your daily calorie needs and protein intake is two things you can do every day to ensure you get incredible results. Learn more about how to get your ideal macros for weight loss and muscle gain.
How do I calculate how much protein I need to build muscle?The Verdict. Based on the averages from evidenced backed recommendations, a good rule of thumb for maintaining existing muscle is to eat roughly 0.8 to 1 grams of protein/pound of body weight. And this amount may increase as high as 1 to 1.5 grams/pound when looking to add lean mass using a calorie surplus.
How can I get 150g of protein a day?You have to be intentional about your protein intake.. Deli meat (4 slices is 20g). beef jerky (Pacific gold brand is 14g per serving). shrimp (100g cooked 24g). chicken breast (4 oz is 26g). Chicken Thighs (4 oz is 19g). Ground Turkey (4 oz is 22g). Ground beef (4 oz is 22g). Egg whites (½ cup is 13g). How much protein should a 170 pound man?Current US recommendations for daily dietary protein intake are 0.8 grams/kilogram of body weight (roughly 62 g of protein per day for a 170-pound person).
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How much protein should i eat to gain muscle calculator
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