Protein Calculator

What Are Proteins?

Proteins are one of the three essential macronutrients your body needs to function properly, alongside carbohydrates and fats. They serve as the primary building blocks for tissues, organs, muscles, and more. In addition to providing energy, proteins are involved in nearly every biological process in your body.

Made up of amino acids, proteins play critical roles in maintaining structure and regulating bodily functions. While your body can produce some amino acids, there are 9 essential amino acids that must come from the foods you eat. Foods that offer all 9 are called complete protein sources. These include animal products like eggs, fish, meat, and dairy, as well as plant-based sources such as quinoa, buckwheat, and soy.

Proteins perform various functions and are categorized accordingly:

• Antibodies – Defend the body from harmful invaders like bacteria and viruses

• Enzymes – Facilitate chemical reactions in the body, including digestion and metabolism

• Messengers – Help transmit signals between cells to coordinate bodily activities

• Structural Proteins – Support cell structure and movement

• Transport/Storage Proteins – Carry nutrients and molecules throughout the body

Because of these vital roles, it’s important to maintain adequate protein intake through your daily diet.

How Much Protein Do You Need?

Protein requirements vary based on age, weight, activity level, and overall health. A common recommendation is to consume at least 0.8 grams of protein per kilogram of body weight per day. This value is considered the minimum to prevent deficiencies, but active individuals may benefit from higher intake levels—up to 1.8 or even 2.0 grams per kilogram, depending on their goals.

Protein needs can also be expressed as a percentage of total calories—typically ranging from 10% to 35%. Those aiming to build muscle or who lead physically demanding lifestyles often need more than the average person. For personalized recommendations, it’s a good idea to consult with a healthcare provider or nutrition expert.

Recommended Daily Protein Intake by Age

Additional Protein Needs During Pregnancy and Breastfeeding

High-Protein Foods

There are many protein-rich foods to help you meet your daily requirements. While animal products typically contain higher protein levels and are complete protein sources, a healthy diet can also include plant-based options.

Examples of Complete Proteins

Animal-Based:

• Eggs

• Chicken breast

• Lean beef

• Cottage cheese

• Greek yogurt

• Milk

• Tuna

• Turkey

• Fish and shrimp

Plant-Based:

• Soy (tofu, tempeh, edamame)

• Quinoa

• Buckwheat

• Hummus with whole grain pita

• Beans and rice

• Peanut butter on whole grain toast

• Chia and hemp seeds

• Spirulina

Incomplete but High-Protein Plant Foods

You don’t need to rely solely on complete proteins. By eating a variety of incomplete protein sources, you can still get all essential amino acids over the course of the day. Some healthy options include:

• Almonds

• Oats

• Broccoli

• Lentils

• Chia seeds

• Pumpkin seeds

• Peanuts

• Green peas

• Avocados

• Mushrooms

• Brussels sprouts

• Grapefruit

Even though these are not complete on their own, combining them strategically can create a complete protein profile.

Protein Content in Common Foods

Here’s a quick look at how much protein is in typical food portions:

Final Thoughts

Protein is a vital part of a balanced diet. Whether you follow a plant-based diet or include animal products, there are many ways to meet your daily needs. Aim to eat a variety of protein-rich foods to ensure you’re getting all the essential amino acids your body needs for optimal health.