Protein Intake Calculator
Your recommended protein intake: grams per day
| Age Group | Sedentary Lifestyle | Moderately Active | Active Lifestyle |
|---|---|---|---|
| Infants | 0-6 months: 9-11g | 0-6 months: 11-14g | 0-6 months: 13-16g |
| 7-12 months: 11g | 7-12 months: 14-17g | 7-12 months: 16-19g | |
| Children | 1-3 years: 13g | 1-3 years: 16-20g | 1-3 years: 18-22g |
| 4-8 years: 19g | 4-8 years: 22-28g | 4-8 years: 24-30g | |
| 9-13 years: 34g | 9-13 years: 39-45g | 9-13 years: 44-50g | |
| Adolescents | 14-18 years: 46g | 14-18 years: 52-61g | 14-18 years: 58-68g |
| Adults | Men: 56g, Women: 46g | Men: 64g, Women: 46g | Men: 72g, Women: 46g |
| (19-70 years) | (19-70 years) | (19-70 years) | |
| Older Adults | Men: 56g, Women: 46g | Men: 64g, Women: 46g | Men: 72g, Women: 46g |
| (71+ years) | (71+ years) | (71+ years) |
FAQs
How do I calculate my daily protein needs? To calculate your daily protein needs, multiply your weight in pounds by a protein ratio (usually between 0.7 to 1.0 grams per pound).
How much protein per day to lose weight? Aim for a protein intake of around 0.7 to 1.0 grams of protein per pound of body weight while trying to lose weight.
How much protein should I eat a day chart? Here’s a general chart for daily protein intake based on weight:
- 150 lbs: 105 – 150 grams
- 170 lbs: 119 – 170 grams
- 200 lbs: 140 – 200 grams
How much protein do I need for muscle growth? Aim for 0.7 to 1.0 grams of protein per pound of body weight for muscle growth.
Is 2 eggs a day enough protein? Two eggs provide around 12 grams of protein, which can be a part of your daily protein intake, but you might need more depending on your overall needs.
How much protein do I need to build muscle and lose fat? For simultaneous muscle building and fat loss, aim for 0.7 to 1.0 grams of protein per pound of body weight.
How much protein do I need to lose belly fat? A higher protein intake can aid in fat loss, including belly fat. Aim for 0.7 to 1.0 grams of protein per pound of body weight.
What foods are high in protein for weight loss? High-protein foods for weight loss include lean meats, poultry, fish, eggs, dairy, legumes, tofu, and Greek yogurt.
Is 100g of protein a day enough to lose weight? 100g of protein can be sufficient for weight loss, but individual needs vary. Consult with a professional for personalized recommendations.
How much protein should a 260 pound woman eat? For a 260-pound woman, a protein intake of 182 to 260 grams per day (0.7 to 1.0 grams per pound) can be suitable.
Should I eat protein based on my goal weight? It’s better to base protein intake on your current weight to ensure you’re providing enough for your body’s needs.
How much protein should I eat if I weigh 127 pounds? For someone weighing 127 pounds, a protein intake of 89 to 127 grams per day (0.7 to 1.0 grams per pound) is recommended.
What happens when you start eating more protein? Increased protein intake can support muscle growth, fat loss, increased satiety, and improved metabolism.
Does protein burn fat without exercise? While protein itself doesn’t directly burn fat, a higher protein intake can contribute to increased metabolism and fat loss, especially when combined with exercise.
Does eating more protein help you lose weight? Yes, a higher protein intake can help with weight loss by promoting satiety, preserving muscle mass, and increasing metabolism.
How can I build muscle after 50? Building muscle after 50 involves resistance training, balanced nutrition, adequate protein intake, and proper recovery.
How much protein should a 170 pound man have to build muscle? A 170-pound man should aim for 119 to 170 grams of protein per day (0.7 to 1.0 grams per pound) for muscle building.
How much protein does a 60 year old man need to build muscle? Protein needs for muscle building remain similar with age. A 60-year-old man should aim for 0.7 to 1.0 grams of protein per pound of body weight.
What is the best protein breakfast? A high-protein breakfast can include options like eggs, Greek yogurt, cottage cheese, protein smoothies, and lean meats.
What is the healthiest way to get protein? Healthier protein sources include lean meats, poultry, fish, eggs, dairy, legumes, nuts, seeds, and plant-based protein options.
What’s the best protein to eat? The best protein sources are those that offer a balanced amino acid profile and are minimally processed, like lean meats, fish, poultry, and plant-based options.
How much protein do you need to get ripped? To get ripped, aim for 0.7 to 1.0 grams of protein per pound of body weight while following a structured workout and nutrition plan.
How to lose belly fat? Losing belly fat involves a combination of a balanced diet, regular exercise, adequate sleep, and stress management.
How much protein should I eat to retain muscle? To retain muscle, aim for 0.7 to 1.0 grams of protein per pound of body weight while in a calorie deficit.
How to lose 20 pounds in a month? Losing 20 pounds in a month is not recommended for sustainable and healthy weight loss. Aim for gradual changes and consult a professional.
How to speed up metabolism? You can speed up metabolism through regular exercise, strength training, eating enough protein, staying hydrated, and getting adequate sleep.
Which protein is best for belly fat loss? A balanced protein intake from lean sources supports overall fat loss, including belly fat.
What are the 5 foods that burn belly fat? There’s no specific food that “burns” belly fat, but foods rich in fiber, protein, healthy fats, and antioxidants can support overall fat loss.
What vegetable has the most protein? Edamame, spinach, broccoli, Brussels sprouts, and peas are vegetables relatively high in protein.
Is Peanut Butter good for you to lose weight? Moderate consumption of natural peanut butter can be part of a weight loss diet due to its healthy fats and protein content.
How many eggs equal 100 grams of protein? Around 17 large eggs would provide approximately 100 grams of protein.
How many grams of protein does a 100 pound person need? A 100-pound person might need around 70 to 100 grams of protein per day for muscle maintenance and growth.
What does 80 grams of protein look like? Examples of foods totaling around 80 grams of protein: 10 oz chicken breast (60g), 1 cup Greek yogurt (10g), 2 eggs (12g).
What food has the most protein? Lean meats like chicken, turkey, fish, and plant-based options like tofu and seitan are among the foods with the most protein.
How much protein does a 200-pound woman need per day to lose fat and gain muscle? For a 200-pound woman, a protein intake of 140 to 200 grams per day (0.7 to 1.0 grams per pound) is recommended.
What meat has the most protein? Lean meats like chicken breast, turkey, and pork loin are among the meats with the most protein per serving.
Can you eat too much protein? Excessive protein intake can strain kidneys and lead to digestive issues, but moderate amounts are generally safe.
Is protein powder actually healthy? Protein powder can be a convenient way to supplement protein intake, but whole food sources are generally preferable.
Should I prioritize calories or protein for weight loss? Both calories and protein are important for weight loss. Create a calorie deficit while ensuring adequate protein intake.
How much protein should a woman have a day to lose weight? Women aiming to lose weight should aim for around 0.7 to 1.0 grams of protein per pound of body weight.
How much protein should a woman eat to gain muscle? Aim for 0.7 to 1.0 grams of protein per pound of body weight for gaining muscle as a woman.
How much protein does a 125 lb woman need? A 125-pound woman should aim for 88 to 125 grams of protein per day (0.7 to 1.0 grams per pound) depending on goals.
What are the top 10 protein foods? Top protein foods include lean meats, poultry, fish, eggs, Greek yogurt, cottage cheese, tofu, lentils, quinoa, and beans.
What happens if I eat protein without working out? Eating protein without working out still provides amino acids for body processes, but it won’t be used for muscle repair and growth.
How do you know if you’re eating too much protein? Signs of excessive protein intake can include digestive issues, kidney strain, and potential weight gain.
How to lose 20 pounds in 2 weeks without exercise? Losing 20 pounds in 2 weeks without exercise is not recommended. Healthy weight loss requires a balanced approach.
What are the disadvantages of a high protein diet? Disadvantages of a high protein diet can include strain on kidneys, digestive issues, and potential nutrient imbalances if not balanced.
How to lose 20 pounds in a month without exercise? While exercise supports weight loss, combining a balanced diet with reduced calorie intake can help lose 20 pounds in a month.
What fruit has the most protein? Guava, blackberries, and kiwi are among the fruits relatively higher in protein content.
What snack is high in protein? High-protein snacks include Greek yogurt, cottage cheese, jerky, protein bars, and nut butters.
Does protein help you lose belly fat? A higher protein intake can contribute to overall fat loss, including belly fat, especially when combined with a balanced diet.
What vitamin stops age related muscle loss? Vitamin D plays a role in muscle function and maintenance. Adequate protein intake and resistance training also help prevent muscle loss.
What foods build muscle in seniors? Lean protein sources, whole grains, fruits, vegetables, and healthy fats contribute to muscle maintenance and growth in seniors.
Can you build muscle at 60? Yes, seniors can build muscle through resistance training, proper nutrition, and adequate protein intake.
Is 100 grams of protein enough for a 200-pound man? 100 grams of protein might be lower for a 200-pound man aiming for muscle gain. Consider a higher intake based on goals.
Is 200g of protein too much for muscle gain? 200g of protein might be excessive for most individuals and isn’t necessarily more effective for muscle gain.
How much protein should a 200lb man eat to gain muscle? A 200-pound man should aim for 140 to 200 grams of protein per day (0.7 to 1.0 grams per pound) for muscle gain.
How much protein should a 70 year old man eat? A 70-year-old man should aim for 0.7 to 1.0 grams of protein per pound of body weight to support muscle maintenance and overall health.
Can you build muscle after 70 years old? Yes, muscle can still be built at 70 and beyond through proper exercise and nutrition.
What is the number 1 healthiest protein? There isn’t a single “healthiest” protein source. Lean meats, fish, poultry, eggs, and plant-based options all offer benefits.
How can I raise my protein levels quickly? Include protein-rich foods like lean meats, eggs, dairy, and legumes in your diet to increase protein intake.
What is an example of a 30g protein breakfast? An example of a 30g protein breakfast could be two scrambled eggs with a slice of whole-grain toast and Greek yogurt.
Is oatmeal high in protein? Oatmeal is moderately high in protein, with about 5-6 grams of protein per 1/2 cup dry serving.
Is 2 eggs a day enough protein? Two eggs provide around 12 grams of protein, which can be a portion of your daily protein intake.
What is the most protein in one meal? A meal can easily contain 30 to 50 grams of protein or more, depending on the food choices.
How much protein do you realistically need to build muscle? Aim for 0.7 to 1.0 grams of protein per pound of body weight for effective muscle building.
How much protein should a 170 pound man have to build muscle? A 170-pound man should aim for 119 to 170 grams of protein per day (0.7 to 1.0 grams per pound) for muscle building.
What are the 5 foods that burn belly fat? Specific foods don’t burn belly fat, but a balanced diet rich in fiber, protein, and healthy fats supports fat loss.
What foods burn belly fat the fastest? There’s no magic food that burns belly fat. A healthy diet and regular exercise are essential for fat loss.
Can you have too much protein for muscle gain? Excessive protein intake might not result in additional muscle gain and can strain kidneys or lead to excess calories.
How much protein does a 60 year old man need to build muscle? A 60-year-old man should aim for 0.7 to 1.0 grams of protein per pound of body weight for muscle building.
How to lose 15 pounds in two weeks? Losing 15 pounds in two weeks is not recommended for safe and sustainable weight loss. Aim for gradual changes.
What is a realistic weight loss per month? A realistic weight loss goal is 1 to 2 pounds per week, which translates to about 4 to 8 pounds per month.
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