Daily Protein Intake Calculator

Protein is an essential nutrient for building a healthy body. But daily protein intake recommendations range widely from 50 grams to 500 grams!

So how much do you personally need? Well, the amount of protein you need depends on body composition, activity level, and fitness goals.

This is why my daily protein intake calculator takes all these factors into account. And it gives you an ideal protein target for your unique situation.

protein intake calculator

Protein 101

Before we discuss how much protein you need, let me explain what protein is and why it’s important.

As a nutrient, protein contains the same amount of energy as carbohydrates (4 calories per gram). And, while it can be used for energy, the process of breaking protein down for fuel is not very efficient.

Instead, protein is like a building block of the body. When protein is digested, it gets broken down into amino acids. And those amino acids are then reassembled into new tissues.

Sort of like a miniature erector set used to build and maintain body tissues. This includes every cell in your body that makeup organs, skin, hair, and especially muscle.

Protein Intake Calculator Diagram

Therefore, active people looking to develop bigger, stronger muscles must consume enough protein to meet their extra needs.

How To Calculate Protein Intake

Now that you understand the basic role of protein in your body, let’s dive into how to calculate your protein intake.

One of the most common ways to calculate protein intake is in terms of body weight. In bodybuilding, the rule of thumb is 1 gram of protein per pound of bodyweight. But this is a vast oversimplification.

While body mass is an important factor, it should be based on lean mass and not total weight. The reason is that the more muscle you have, the more protein it takes to build and maintain. Also, lean mass is directly correlated with your metabolic rate.

Other factors that should be considered are your individual workout routine and fitness goals. Because this will dictate how many calories per day you need.

Therefore, a better way to calculate your protein intake is to calculate your daily calorie intake first. Then find your protein target as a percentage of total calories.

Protein Intake Calculator - Calorie Intake

As you can see above, your calorie needs depend on your goal and activity level. Once you know your daily calorie target, finding your protein intake is easy.

All you have to do is target 28 to 31% of your calories from protein. As an example, let’s say your daily calorie intake is 2,400 calories. Then 30% of that is 720 calories (2,400 x 0.3 = 720).

From there divide calories by 4 to find your protein target in grams since there are 4 calories per gram of protein. So that’s 720 ÷ 4 = 180 grams of protein.

The cool thing is that targeting 28-31% calories from protein works no matter what your situation. Because your calories scale up and down with your lean mass, activity level, and fitness goal.

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What About Carbs And Fat?

Using this method to calculate your protein intake means that approximately 70% of your calories should come from carbs and fat. But the exact proportion depends on your fitness goal.

When your goal is muscle gain, you’ll want to target 40-50% of your calories from carbs. But for fat loss, that amount should be anywhere from 5-40%.

As for dietary fat, this macronutrient makes up the remaining piece of the pie. So from 20-65% of your calories depending on your fitness goal.

Protein Intake Calculator

Try The Protein Intake Calculator

These calculations are pretty straight forward. But you’ll only get results if your calorie intake is accurate.

That’s why I recommend you try my protein intake calculator. Because you can be sure your targets are as accurate as possible.

When you complete the calculator, you’ll get your personalized protein, carb, and fat targets for free. And you’ll even have the opportunity to get a custom meal plan designed to help you build muscle and burn fat.

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