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Protein Calculator

Protein Calculator



The AllWorldU Protein Calculator estimates your optimal daily protein intake needs to optimize your health. Protein is a key nutrient for losing fat, gaining muscle, and minimizing hunger. Calculate your recommended protein intake by entering some numbers.

More About Protein

Protein Definition: What ARE PROTEINS AND WHAT DO THEY DO?

Proteins, along with fats and carbohydrates, are macronutrients – substances we need to produce energy and sustain our basic bodily functions. They are large, complex molecules. Proteins are made up of many smaller units called amino acids.

Proteins play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. 

Simply put, our biological processes require protein to form the basis of living tissues. 


Since proteins are one of the three main macronutrients that give us energy, along with fats and carbohydrates, they’re non-negotiable.

In addition to powering up energy in the human body, protein has the power to repair cells and make new ones too. Protein also protects the body from bacteria and viruses.  

Children, teenagers, and adults need all three macronutrients to grow healthy.  It helps with minimizing hunger, losing fat, gaining muscle, strengthening the heart and lungs, as well as preventing early death too.


There are many different methods to estimating our optimal protein intake. The daily minimum intake recommended by the National Instititutes of Health is 36 grams per pound for a sedentary person.

While the average healthy diet provides enough protein for most people, higher protein intake is recommended for any active lifestyle. When you’re training to increase your lean muscle mass, lose weight, you need more protein.

Since the amount of protein you need depends on your goals, lifestyle, and weight, our calculator provides a more custom calculation.


After calculating your daily protein needs with our Protein Calculature, it’s time to explore various options for how you will actually consume it. Although you probably know foods high in protein, here is a list as a friendly reminder:

  • Fish: salmon, tuna, halibut
  • Meat: turkey, beef, chicken, lamb, pork
  • Eggs: egg whites, egg yolk, hard boiled eggs
  • Spirulina: blue-green algae 
  • Protein Powder: whey protein, whey protein isolate, casein protein, egg protein, vegan protein
  • Dairy: yogurt, cottage cheest, milk
  • Seeds & nuts: almond butter, peanut butter, cashew butter, hemp seeds, almonds, peanuts, cashews, walnuts, pumpkin seeds, pistachios, chia seeds

Vegan Alternatives

There are many vegan and plant-based alternatives.

Some of the popular alternatives include hummus/pita, tofu, tempeh, edamame, chia seeds, quinoa, peanut butter, spirulina, almonds, lentils, brussels sprouts, green peas, pumpkin seeds, mushrooms, avocados, oats, broccoli, ezekiel bread, and more. 

It’s especially important for vegans to track their nutrition and macronutrients.


Trying to lose weight or body fat? If so, this calculator is especially important for you.

If we reach a caloric deficit, our bodies utilize carbohydrates and proteins as energy. Afterwards, our bodies use fat storage for energy.

We must tap into our fat storage to lose weight or body fat. If we do not consume enough protein, our bodies will use our muscle. As a result, we will lose muscle mass. 

How much protein can your body absorb?

Scientists disagree about how much protein your body can absorb. Some studies say one thing, and some say another, and then there are real-life examples that conflict with both studies. Your digestion and the type you drink/eat affect how well your body absorbs it.

The bottom line is that no one knows for sure. A collection of scientific evidence indicates that people absorb about 40 grams per meal.

Can I have too much protein?

For most people, this is not something to worry about. Protein fills you up, so it is not very easy to have too much. Protein deficiency is a lot more likely. 

The consequences of protein deficiency include loss of muscle mass, skin pigementation alterations, loss of hair, fatty and enlarged liver, digestion problems, decreased stroke volume and slower heartbeat, a decrease in the ventilation of our lungs, kidney failure, anemia, weak immune system, and even death. 

Why IS the recommended daily value not ALWAYS ideal?

The Daily Value (DV) was created by the FDA. Originally, the term was United States Recommended Dietary Allowance (US RDA). The RDA is calculated by multiplying the EAR by 1.2 (RDA = 1.21 x EAR).

If you crunch some numbers, you’ll see that the Daily Value is incredibly low especially for athletes trying to add lean muscle mass.

How much protein should i consume from supplements?

As I’ve suggested for the past 13+ years, it is best to focus on whole food sources: meats, eggs, nuts, etc., not from supplements.

Through whole food sources, you’ll get higher quality protein and more nutrients. Plus, you’ll likely absorb it better too.


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Peterson, Courtney & Thomas, Diana & L Blackburn, George & Heymsfield, Steven. (2016). Universal equation for estimating ideal body weight and body weight at any BMI. American Journal of Clinical Nutrition. 103. 10.3945/ajcn.115.121178.

Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes: A Risk Assessment Model for Establishing Upper Intake Levels for Nutrients. Washington (DC): National Academies Press (US); 1998. What are Dietary Reference Intakes? Available from: https://www.ncbi.nlm.nih.gov/books/NBK45182/

Institute of Medicine (2010). “2 History of Nutrition Labeling”. Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report. The National Academies Press.


Encyclopedia of Food Sciences and Nutrition (Second Edition) 2003, Pages 1863-1868