HomeHealth & FitnessProtein Calculator (Calculate Your Protein Requirements)

Protein Calculator (Calculate Your Protein Requirements)

So, you wish to understand how a lot protein you want?

Well my good friend, you’ve arrived on the proper place.

We constructed a protein calculator to assist our Online Coaching clients and I’m excited to share it with you as we speak too!

Here’s what we’ll cowl:

You seem like you’re in a rush, so let’s leap proper in!

The Nerd Fitness Protein Calculator

On the Metric System? Click here


You now have a spread for the quantity of protein you want in a day!

I do know…we simply threw lots at you. 

A gif of a confused Michael Scott, who doesn't know how to use our protein calculator.

Let’s clarify a few of these numbers and equations in case you wish to nerd out on the small print. 

How Much Protein Should I Eat in a Day?

A LEGO holding a hot dog, which may help with his protein goals.

As we cowl in our information How Much Protein Do I Need to Eat, you’re going to search out all kinds of various suggestions for the way a lot protein try to be consuming.

For instance, the present worldwide Recommended Dietary Allowance (RDA) for protein is 0.4g per pound of body weight (0.8 g per kg of physique weight).[1]

Case closed?


This gif shows a confused John Reily, who probably can't use a calculator.

In our opinion, and as described on this evaluation article[2] the RDA for protein is just too low and needs to be greater no matter your physique composition.

Our calculator really begins you off at 0.54–0.82g per pound of body weight (1.2–1.8 g/kg), which tops out at over twice the extent of the RDA.[3]

Also, the quantity of protein you eat will rely in your particular person objectives. That’s why we’ve got so many variables in our protein calculator.

The RDA’s blanket suggestion for protein consumption is oversimplified.

We’ll dive into this additional within the subsequent sections.

One ultimate level: we gave you a large beneficial vary of protein, as a result of individuals differ fairly a bit of their protein wants.

Chef saying "Everybody's different, but that's okay."

So don’t take our protein suggestion as gospel!

Consider your outcomes right here as a place to begin. Try one vary, see how you’re feeling, and take it up or down from there.

If you reply properly to a protein consumption that’s not inside our beneficial vary, don’t sweat it!

The protein suggestions right here come from research, and research are based mostly on averages. You could also be an outlier.

Use our calculator as a place to begin, and assess your outcomes over time. We give this similar recommendation to our coaching clients after they ask us about protein.

How Much Protein Should I Eat to Build Muscle?

A photo of LEGO Hulk, who I don't think eats protein to look like that.

If you’re trying to build muscle, you’re going to wish to eat sufficient protein to induce muscle restore and development. 

Proteins are the constructing blocks of muscle, so that you’ll want loads when you’re trying to build a muscular physique!

How a lot?

If you’re of wholesome weight, energetic, and want to construct muscle, goal for 0.64–1.09 g/lb (1.4–2.4 g/kg).[4]

There is a few proof {that a} greater vary may be helpful. Not a lot in gaining extra muscle, however to reduce fats acquire throughout a bulking part.[5] 

As we point out in our information, 12 Tips to Gain Weight Quickly, you may placed on somewhat fats when consuming in a caloric surplus to develop muscle.

Yep, the bigger you are, the more calories you need.

More protein could counteract this somewhat.[6] 

If you’re an skilled lifter on a bulk, intakes as much as 1.50 g/lb (3.3 g/kg) could assist you reduce fats acquire.

Now after all, if you wish to develop muscle, you possibly can’t simply eat protein…you additionally must strength train!

Luckily, we’re specialists on that.

Here are some sources to start your coaching:

  1. 5 Best Strength Training Workout Routines For Beginners. If you don’t know the place to begin your energy coaching journey, begin right here. This information will stroll you thru bodyweight exercises onto changing into a full fitness center warrior (right here’s how to build a home gym when you’re avoiding public amenities). 
  2. The Beginner Bodyweight Workout. If you’re searching for an train routine that may be achieved ANYWHERE, look no additional. Our newbie routine has jumpstarted many Rebels of their energy coaching. You’d be stunned how a lot muscle you possibly can construct with your personal weight, a milk jug, and a sturdy desk. 
  3. Build Your Own Workout Routine. After you do a exercise or two, it’s time to strategize. What must you prepare and on what days? When should you rest? Our information will stroll you thru constructing a whole routine. 

Another choice is to take a look at our Online Coaching Program, the place a educated professional can construct you a personalized exercise, then alter it every month based mostly in your progress:

How Much Protein Should I Eat to Lose Weight?

This runner definitely has a strong core!

If you’re trying to lose weight, consuming loads of protein shall be an vital a part of the equation. 

Why is protein vital for weight reduction?

Think of it this manner: protein is the one macronutrient you don’t retailer.[7] 

  • Carbs are saved as muscle glycogen.
  • Fat is saved as physique fats.

Your physique can use both as a gas supply whereas it’s in a calorie deficit.

Not so for protein.

Meaning many of the protein in your physique is at the moment doing a job: constructing muscle tissue, making enzymes, strengthening bones, and so on.

If you don’t eat sufficient protein, your physique will flip in direction of your muscle tissues for its wants.

So when you’re not cautious while you’re shedding weight, you may lose muscle AND fats.

Obviously, from a well being and physique standpoint, this isn’t good.

Cartman's Mom saying "Oh Dear" to not eating enough protein.

That’s why you might want to eat loads of protein and energy prepare while you’re in a calorie deficit – so that you lose fats whereas retaining your hard-earned muscle mass.

This is one thing Coach Matt covers extensively within the video How to Gain Muscle While Losing Fat:

For extra, take a look at The Guide to Body Recomposition.

The different vital level about protein and fats loss: protein will assist you keep full.[8]

If you’re making an attempt to drop extra pounds, preserving your starvation at bay shall be vital. Luckily, research have discovered that these on a high-protein food regimen are inclined to eat fewer energy total.[9]

If you can’t seem to lose weight, begin consuming loads of protein!

Are you at the moment on a weight-loss mission?

We will help

Here are some sources to get you going:

  1. The 5 Rules of Weight Loss. If you’ve ever been on a food regimen, or are at the moment on a food regimen, give this a learn. Here we focus on why individuals succeed with common weight-reduction plan applications and why they don’t, plus actionable steps you possibly can take to realize sustainable weight reduction.
  2. Start Eating Healthy Without Being Miserable. If you’re confused about wholesome consuming (“Should I nix carbs? Do I have to count calories?”), begin right here. We’ll clarify tips on how to persistently construct wholesome meals whereas nonetheless consuming the meals you’re keen on. Nobody needs to be pressured to surrender pizza without end. 
  3. How Many Calories Should I Eat Every Day? We’re not going to make you rely energy for the remainder of your life. However, we do need you to have some consciousness of the variety of energy you’re consuming. We’ll provide you with a spread to shoot for, plus some tips about how to portion control

You may also obtain a Free 10 Level Diet Guide too while you be part of the Rebellion and enroll within the field under:

Can I Eat Too Much Protein?

This poor lego is about to be eaten by a raptor, but at least he'll provide some protein.

Now that I’ve drilled it into your head that try to be consuming loads of protein, a pure query will come up:

How a lot protein is an excessive amount of protein?

We’ve obtained excellent news for you: so long as you’ve obtained a wholesome liver and kidneys, you possibly can eat a lot of protein with no unwell results.

As Examine factors out in its analysis on protein:[10]

“Higher protein intakes seem to have no negative effects in healthy people,”** 

**Of course, when you’ve got particular kidney or medical points close to protein consumption, PLEASE go along with your physician’s suggestion for required protein consumption!

Go forward and goal for the excessive finish from our protein calculator

One ultimate be aware: if our present suggestion for protein is lots greater than what you usually do, ease into it.

The Dude telling you to "take it easy" with your protein ramp up.

Don’t go from minimal protein consumption to woofing down steak and eggs whereas chugging a protein shake.[11]

Studies have discovered that instantly doubling protein consumption can have destructive results.[12] 

Increase your consumption regularly, somewhat extra every day, and also you’ll be fantastic!

How to Get Enough Protein (Next Steps)

I'm not sure what this photo of Abe Lincoln riding a Raptor has to do with a protein calculator, but it is awesome.

Now that you’ve got an estimate of the quantity of protein you want, the final query to reply is: how do I eat all this protein?

Our #1 suggestion is to get protein from entire meals each time doable. This will make sure you get loads of nutritional vitamins and minerals.

A serving of protein is in regards to the measurement and thickness of your palm:

A serving of protein should be about the size of your palm, like so.

Protein can come from any variety of sources, together with:

Not a meat-eater? Read our massive plant-based guide!

However, when you’re aiming for the upper ranges of protein consumption (otherwise you’re on a severe bulk,) you may must complement. 

Personally, I drink a protein shake day by day to assist me attain my objectives. 

A blender can help you obtain more calories for weight gain.

Some protein dietary supplements to think about:

  1. Whey protein powder, a milk byproduct broadly used as a protein complement.[14]
  2. Egg-based protein powders
  3. Pea protein powder, a well-liked complement within the plant-based community

Check out The Ultimate Protein Shake Guide for extra protein powder suggestions and recipes on tips on how to make scrumptious smoothies. 

Whether via entire meals or dietary supplements, protein needs to be a primary a part of each meal you eat. It’s one in all our high suggestions for being a wholesome nerd. 

Calculate your protein needs, decide the proper portion sizes to succeed in your goal, and see how you’re feeling!

You can all the time alter up or down based mostly in your outcomes.

A gif of frogs on a seesaw, who probably balance their protein intake by eating lots of flys.

If you want any assist alongside the best way, we obtained you. 

Here are 3 ways to proceed your journey with Nerd Fitness:

#1) Our Online Coaching program: a training program for busy individuals to assist them make higher meals selections, keep accountable, and get more healthy, completely.

As I stated earlier than, we educate portion management to our purchasers who battle with overeating, so we’ll present a non-judgmental professional that can assist you attain your objectives.

You can schedule a free name with our crew so we will get to know you and see if our teaching program is best for you:

#2) If you need a precise blueprint leveling up your vitamin, take a look at Nerd Fitness Journey! Our enjoyable habit-building app helps you train extra often, eat more healthy, and degree up your life (actually).

If you comply with our Nutrition missions, you’ll be taught to eat extra protein whereas incomes XP! Sah-weeeet.

Try your free trial proper right here:

#3) Join the Rebellion! We want good individuals such as you in our neighborhood, the Nerd Fitness Rebellion.

Sign up within the field under to enlist and get our Rebel Starter Kit, which incorporates all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and far more!

Alright, I wish to hear from you:

Did you calculate your protein necessities?

Do you usually eat round this goal?

Have any ideas or tips for getting sufficient protein?

Let us know within the feedback!


PS: Check out the remainder of our protein sequence:


Photo supply: When Dinosaurs ruled the Earth, Bruce “green” Banner, Who wants a hot dog?, Morning run with the Fitbit, Sneaky Raptor, This one’s for you, Robert E. Lee!



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