Protein Calculator: Ultimate Guide for Calculating Your Protein Requirements

A photo of a toy dino, who I'm sure doesn't bother with a protein calculator.

You’re here because you want to calculate your protein requirements!

Well my friend, you’ve arising as a result the right place.

We built a protein calculator to help our Online Coaching clients and I’m elicited to share it with you today extremely!

Not sure how much protein to eat for your goals? Find out how our tutors can help!

Here’s what we’ll cover 😛 TAGEND

The Nerd Fitness Protein Calculator How much protein should I dine in a era? How much protein should I gobble to build muscle ? How much protein should I chew to lose weight ? Can I ingest too much protein ? How to get enough protein( Next steps )

You look like you’re in a hurry, so let’s jump-start right in!

The Nerd Fitness Protein Calculator

The Nerd Fitness Protein Calculator








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You now have a range for the amount of protein you need in a epoch!

I know…we just throw a lot at you.

A gif of a confused Michael Scott, who doesn't know how to use our protein calculator.

Let’s explain some of these lists and equations in case you want to nerd out on the details.

How Much Protein Should I Eat in a Day?

A LEGO holding a hot dog, which may help with his protein goals.

As we cover in our steer How Much Protein Do I Need to Eat, you’re going to find all sorts of different recommendations for how much protein you should be consuming.

For example, the present international Recommended Dietary Allowance( RDA) for protein is 0.4 g per pound of bodyweight( 0.8 g per kg of torso load ). [ 1 ]

Case closed?


This gif shows a confused John Reily, who probably can't use a calculator.

In our opinion, and as pointed out by this study[ 2 ] the RDA for protein is too low and should be higher regardless of your body composition.

Our calculator actually starts you off at 0.54 -0.82 g per pound of bodyweight( 1.2 -1.8 g/ kg ), which surpass out at over twice high levels of the RDA.[ 3 ]

Another criticism of the RDA recommendation: the amount of protein you are able to eat is really going to be dependent on you and your goals. That’s why we had so many variables in our calculator above.

The RDA’s blanket recommendations regarding protein intake is oversimplified.

We’ll dive into this more with our next two sections.

One last-place patch of general admonition: we gave you protein intake straddles from low-pitched to high. That’s because you as an individual may react to particular levels of protein differently.

Chef saying

So don’t take our protein recommendation as truth!

Consider your results now as a starting point. Try one assortment, see how you feel, and take it up or down from there.

If you seem to do better on a certain amount of protein, don’t worry if it’s not within our range.

The protein recommendations here come from studies, and studies are based on averages. You may be an outlier, which 100% happens.

Use the results of our protein calculator as a starting point and see how you feel. This is advice we grant every coaching client when we discuss protein with them.

Are you eating fairly protein? Let our coaches help you decide!

How Much Protein Should I Eat to Build Muscle?

A photo of LEGO Hulk, who I don't think eats protein to look like that.

If you’re trying to build muscle, you’re going to want to eat fairly protein to encourage muscle fixing and increment.

After all, protein is the building blocks of muscle material, so you’ll need batch if you’re looking to bulk up or exactly build muscle.

How much?

If you’re of healthy heavines, active, and wish to build muscle, aim for 0.64 -1.09 g/ lb( 1.4 -2.4 g/ kg ). [ 4 ]

There is some evidence that a higher range might be beneficial. Not so much in profit more muscle, but to minimize fat advantage during a bulking phase.[ 5 ]

As we cited in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when ingesting in a caloric surplus to grow muscle.

Yep, the bigger you are, the more calories you need.

More protein may counteract this a little.[ 6 ]

If you’re an experienced lifter on a volume, intakes up to 1.50 g/ lb( 3.3 g/ kg) may help you minimize overweight gain.

Now of course, if you want to grow muscle, you can’t just eat protein…you too need to strength train!

Luckily, you’re in the best place for that.

Here are some resources to begin your train 😛 TAGEND

5 Best Strength Training Workout Routines For Beginners. If you don’t know where to start your strong discipline journey, start now. This template will move you through bodyweight activities onto becoming a full gym soldier( here’s how to build a home gym if you’re avoiding populace facilities ). The Beginner Bodyweight Workout. If you’re looking for an exercise routine that can be done ANYWHERE, examine no further. Our beginner routine has jumpstarted many Rebels in their strong educate. You’d be surprised how much muscle you can build with your own weight, a milk container, and a sturdy counter. Build Your Own Workout Routine. After you do a exercising or two, it’s time to strategize. What should you qualify and on what daylights? When should you rest? Our guide will tread you through constructing a ended procedure.

Another option is to check out our Online Coaches Program, where a studied professional can improve you a customized workout, then adjust it each month based on your progress 😛 TAGEND

Have a Nerd Fitness Coach design a usage workout for your home or gym!

How Much Protein Should I Eat to Lose weight?

This runner definitely has a strong core!

If you’re looking to lose weight, ingesting batch of protein will be an important part of the equation.

Why is protein important for weight loss?

Think of it this method: protein is the only macronutrient you don’t store.[ 7 ]

Carbs are collected as muscle glycogen and blood glucose. Fat is placed as body overweight. If your figure needs either because it’s in a caloric deficiency, it can look to its hold funds for resources.

Not so for protein.

Meaning most of the protein in your mas is currently doing a errand: building muscle material, procreating enzymes, strengthening bones, etc.

If you don’t eat enough protein, your person will turn towards your muscles for its needs.

So if you’re not careful when you’re losing weight, you could lose muscle AND fat.

Obviously, from a state and physique perspective, this is not good.

Cartman's Mom saying

That’s why you need to eat plenty of protein and persuasivenes teach during periods of weight loss, so most of the weight you’ll lose will be fat while retaining the muscle you have.

This is something we cover extensively in Can I Lose Fat and Gain Muscle at the Same Time?

( Spoiler alerting: you can with the title schedule .)

The other important place about protein and fat loss: protein will help you stay full. [8 ]

If you’re trying to reduce your calorie intake to lose weight, preserving your hunger at bay will be really important. Luckily, studies have found that those on a high-protein diet tend to eat fewer calories overall.[ 9 ]

If you can’t seem to lose weight, gobbling plenty of protein needs to be part of your contrive.

Are you currently on a weight-loss mission?

We can help!

Here are some resources to get you going 😛 TAGEND

The 5 Rules of Weight Loss. If you’ve ever been on a diet, or are currently on a food, give this a read. Now we discuss why people superseded with favourite dieting programs and why they don’t, plus actionable stairs you can take to achieve sustainable weight loss. Start Eating Healthy Without Being Miserable. If you’re confused about healthy eating( “Should I nix carbs? Do I have to count calories? ” ), start now. We’ll explain how to consistently construct healthy meals while continuing to dining the foods you love. Nobody should be forced to give up pizza forever. How Many Calories Should I Eat Every Day ? We’re not going to see manufacture you count calories for the rest of your life. However, we do want you to have some awareness of the number of calories you are eating. We’ll give you a range to shoot for, plus some tips-off on how to section switch.

You can also download a Free 10 Level Diet Guide too when you join the Rebellion and sign on in the box below 😛 TAGEND

Download our free weight loss guideTHE NERD FITNESS DIET: 10 Levels to Change Your Life

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Can I Eat Too Much Protein?

This poor lego is about to be eaten by a raptor, but at least he'll provide some protein.

Now that I’ve drilled into your foreman that is advisable to spending batch of protein, a natural question will arise 😛 TAGEND

How much protein is too much protein?

The good bulletin here is that as long as you have healthy kidneys, you can eat a lot of protein with no tribulation effects.

As Examine points out in its study on protein: [ 10 ]

“Higher protein intakes seem to have no negative effects in healthy beings, ” **

** Of trend, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctor’s recommendation for compelled protein uptake!

Go onward and is striving for the high dissolve from our protein calculator.

One thing: if our current recommendation for protein is a lot higher than what you naturally do, naturalness into it.

The Dude telling you to

Don’t go from negligible protein intake to woofing down steak and eggs while chugging a protein shake.[ 11 ]

Studies have found that immediately doubling protein uptake can be harsh on the body.[ 12 ]

Make it a gradual process( a little bit more daily, week after week) and you’ll be fine.

How to Get Enough Protein( Next Steps)

I'm not sure what this photo of Abe Lincoln riding a Raptor has to do with a protein calculator, but it is awesome.

Now that you have an estimate of the amount of protein there is a requirement to, the last question to answer is: how do I eat all this protein?

Our number# 1 recommendation is to get protein from entire meat. This will have most of the nutrients uptake.

A serving of protein is about the size and thickness of your palm 😛 TAGEND

A serving of protein should be about the size of your palm, like so.

Protein can come from any number of roots, including 😛 TAGEND

Meat( steak, bison, pork ). Fowl( chicken, goose, duck ). Eggs[ 13 ] Fish and shellfish( salmon, tuna, prawn ). Legumes( pitch-black beans, chickpeas ).

Not a meat-eater? Read our massive plant-based guide!

However, if you’re aiming for the higher scopes of protein intake( or you’re on a serious bulk ,) you might need to supplement.

Personally, I drink a protein shake daily to help me reach my goals.

A blender can help you obtain more calories for weight gain.

Some protein augments to consider 😛 TAGEND

Whey protein powder, a milk byproduct that is widely used.[ 14 ] Egg protein pulverizes, that is made from…eggs! Pea protein pulverize, a popular supplement in the plant-based community.

Check out The Ultimate Protein Shake Guide for more protein pulverize recommendations and recipes on how to reach luscious smoothies.

Whether through whole foods or supplements, protein should be a main part of every banquet you ate. It’s one of our top recommendations for being a healthful geek.

Calculate your protein needs, judge the proper portion sizes to reach your target, and see how you feel!

You can always adjust up or down based on your results.

A gif of frogs on a seesaw, who probably balance their protein intake by eating lots of flys.

If you need any improve along the way, we got you.

Here are three ways to continue your passage with Nerd Fitness.

# 1) Our Online Coaching program: a coaching planned for busy beings to support their efforts to make better food preferences, stay accountable, and get healthier, permanently.

As I said before, we learn section limit to our consumers who struggle with overeating, so we’ll support a non-judgmental expert to assist you reach your goals.

You can schedule a free summon with our crew so we can get to know you and see if our coaching program is freedom for you 😛 TAGEND

Our coaching program converts lives. Learn how!

# 2) If you crave an accurate idea leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, gobble healthier, and degree up their own lives( literally ).

If you follow our Nutrition missions, you’ll learn to eat more protein while earning XP! Sah-weeeet.

Try your free experiment right here 😛 TAGEND

# 3) Join the Rebellion! We need good parties looks just like you in local communities, the Nerd Fitness Rebellion.

Sign up in the box below to volunteer and get our Rebel Starter Kit, which includes all of our “work out at home” navigates, the Nerd Fitness Diet Cheat Sheet, and much more!

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Alright, I want to hear from you 😛 TAGEND

Did you calculate your protein requirements?

Do you generally ingest around this goal?

Have any tips or manoeuvres for getting enough protein?

Let us know in the comments!


PS: Check out the rest of our protein series 😛 TAGEND

How Much Protein Should I Eat ? The Ultimate Protein Shake Guide


Photo source: When Dinosaurs governed the Earth, Bruce “green” Banner, Who craves a hot dog ?, Morning run with the Fitbit, Sneaky Raptor, This one’s for you, Robert E. Lee !,

Footnotes( returns to text)

Read, “Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Source and the Effect on Appetite in Ageing Adults.” Source, PubMed. Read, “Evidence That Protein Requirements Have Been Significantly Underestimated.” Source, PubMed. Our friends at Examine put out one of the most well researched and exhaustive looks at dietary protein, and our calculator competitions their recommendation. Read, “The Effects of Consuming a High Protein Diet( 4.4 g/ kg/ d) on Body Composition in Resistance-Trained Individuals.” Source, PubMed. Read, “A High Protein Diet( 3.4 g/ kg/ d) Combined With a Heavy Resistance Training Program Improves Body Composition in Healthy Trained Men and Women-A Follow-Up Investigation.” Source, PubMed. Read, “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition- A Narrative Review.” Source, PubMed. Precision Nutrition discusses why in their great article on protein. Read,” Protein, weight handling, and satiety .” Source, PubMed. Read,” A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations .” Source, PubMed. Examine: Can too much protein be bad for you? Read, “Controlled Changes in Chronic Dietary Protein Intake Do Not Change Glomerular Filtration Rate.” Source, PubMed. Read, “Effect of Short-Term High-Protein Compared With Normal-Protein Food on Renal Hemodynamics and Associated Variables in Healthy Young Men.” Source, PubMed. Dietary cholesterol doesn’t influence blood cholesterol elevations as much as conventional wisdom once recollected. Go ahead and ingest eggs! Check out this review from the Austin Journal of Nutrition and Review.

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