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How does the Daily Protein Intake Calculator work?
The Daily Protein Intake Calculator enters your personal data into scientifically-backed formulas to provide you with an estimate of your daily protein needs.
Please note that this is just an estimate and that your actual protein needs may vary. We recommend that you consult a registered dietitian for a personalized recommendation.
How do I interpret my results?
Your personalized protein intake will be displayed in grams. Here is how to translate that number into dietary decisions:
1. Identify protein sources. Familiarize yourself with high protein foods like dairy, eggs, fish, legumes, meat, nuts, and seeds.
2. Understand protein content. Knowing the approximate protein content of common high protein foods will help you make informed dietary decisions. For example, 3 ounces of chicken contains about 21 grams of protein, whereas 3 ounces of tofu contains approximately 7 grams of protein. Learn more on the USDA website.
3. Distribute your protein intake throughout the day. Divide your daily protein intake recommendation into multiple meals and snacks. Someone who wants to consume 70 grams of protein daily might aim for 3 x 20 gram meals and 1 x 10 gram snack.
4. Use Protein Powder to fill in the gaps. Protein powder can be added to smoothies, oatmeal, and other recipes for an easy protein boost.
It is important to underscore that you should try to get as much protein as you can from foods like dairy, eggs, fish, legumes, meat, nuts, and seeds. The only time you need a protein supplement is when you cannot meet 100% of your protein needs this way.