Enter your weight, height, age, gender, and activity level into the calculator below to determine how many grams of protein you must consume to keep a healthy balanced diet.

Protein Intake Formula

The formula below is used by this calculator to accurately estimate the total number of grams of protein needed per day.

C = ((W*10/2.20452)+(6.25*h/.393701)+(5*a)+sc+6)*.30/4

  • Where C is the daily carbohydrate requirement (grams)
  • W is your weight (lbs)
  • H is your height (in)
  • a is your age (years)
  • sc is a constant based on your sex

This calculator assumes that 30% of your daily calories come from protein and that each gram of protein yields 4 calories of energy. This is consistent with modern science on how much protein is needed per day to maintain a healthy diet.

Protein, just like fats and carbs, has its own unique properties that make it important for living healthy. The most important aspect of protein is that it helps repair and build new muscle. When a muscle is used in excess it is damaged. When it is damaged the body signals that it needs to repair these cells even stronger than last time. When this process happens the body uses protein to repair the muscle. This is why protein is key to a healthy diet. Another overlooked aspect is that protein curbs hunger and can help appetite control.

Protein Calculator