Protein Calculator (Calculate Your Protein Necessities)


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So, you wish to understand how a lot protein you want?

Effectively my good friend, you’ve arrived on the proper place.

We constructed a protein calculator to assist our On-line Teaching purchasers and I’m excited to share it with you right now too!

Right here’s what we’ll cowl:

You appear to be you’re in a rush, so let’s leap proper in!

The Nerd Health Protein Calculator

On the Metric System? Click on right here


You now have a variety for the quantity of protein you want in a day!

I do know…we simply threw loads at you. 

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

Let’s clarify a few of these numbers and equations in case you wish to nerd out on the small print. 

How A lot Protein Ought to I Eat in a Day?

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

As we cowl in our information How A lot Protein Do I Have to Eat, you’re going to seek out all kinds of various suggestions for a way a lot protein you need to be consuming.

For instance, the present worldwide Beneficial Dietary Allowance (RDA) for protein is 0.4g per pound of body weight (0.8 g per kg of physique weight).[1]

Case closed?


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

In our opinion, and as described on this assessment article[2] the RDA for protein is just too low and must be larger no matter your physique composition.

Our calculator really begins you off at 0.54–0.82g per pound of body weight (1.2–1.8 g/kg), which tops out at over twice the extent of the RDA.[3]

Additionally, the quantity of protein you eat will rely in your particular person objectives. That’s why we now have so many variables in our protein calculator.

The RDA’s blanket suggestion for protein consumption is oversimplified.

We’ll dive into this additional within the subsequent sections.

One closing level: we gave you a large beneficial vary of protein, as a result of folks differ fairly a bit of their protein wants.

Chef saying "Everybody's different, but that's okay."

So don’t take our protein suggestion as gospel!

Think about your outcomes right here as a place to begin. Attempt one vary, see how you are feeling, and take it up or down from there.

When you reply properly to a protein consumption that’s not inside our beneficial vary, don’t sweat it!

The protein suggestions right here come from research, and research are based mostly on averages. You might be an outlier.

Use our calculator as a place to begin, and assess your outcomes over time. We give this identical recommendation to our teaching purchasers once they ask us about protein.

How A lot Protein Ought to I Eat to Construct Muscle?

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

When you’re attempting to construct muscle, you’re going to wish to eat sufficient protein to induce muscle restore and development. 

Proteins are the constructing blocks of muscle, so that you’ll want a lot should you’re seeking to construct a muscular physique!

How a lot?

When you’re of wholesome weight, lively, and want to construct muscle, goal for 0.64–1.09 g/lb (1.4–2.4 g/kg).[4]

There may be some proof {that a} larger vary is perhaps helpful. Not a lot in gaining extra muscle, however to reduce fats acquire throughout a bulking section.[5] 

As we point out in our information, 12 Tricks to Acquire Weight Shortly, you may placed on just a little fats when consuming in a caloric surplus to develop muscle.

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

Extra protein might counteract this just a little.[6] 

When you’re an skilled lifter on a bulk, intakes as much as 1.50 g/lb (3.3 g/kg) might assist you to reduce fats acquire.

Now in fact, if you wish to develop muscle, you possibly can’t simply eat protein…you additionally must power prepare!

Fortunately, we’re specialists on that.

Listed below are some sources to start your coaching:

  1. 5 Greatest Power Coaching Exercise Routines For Newbies. When you don’t know the place to begin your power coaching journey, begin right here. This information will stroll you thru body weight workout routines onto changing into a full gymnasium warrior (right here’s how one can construct a house gymnasium should you’re avoiding public amenities). 
  2. The Newbie Body weight Exercise. When you’re on the lookout for an train routine that may be completed ANYWHERE, look no additional. Our newbie routine has jumpstarted many Rebels of their power coaching. You’d be shocked how a lot muscle you possibly can construct with your individual weight, a milk jug, and a sturdy desk. 
  3. Construct Your Personal Exercise Routine. After you do a exercise or two, it’s time to strategize. What must you prepare and on what days? When must you relaxation? Our information will stroll you thru constructing a whole routine. 

An alternative choice is to take a look at our On-line Teaching Program, the place a skilled knowledgeable can construct you a custom-made exercise, then modify it every month based mostly in your progress:

How A lot Protein Ought to I Eat to Lose Weight?

This runner definitely has a strong core!

When you’re seeking to reduce weight, consuming loads of protein can be an vital a part of the equation. 

Why is protein vital for weight reduction?

Consider it this manner: protein is the one macronutrient you don’t retailer.[7] 

  • Carbs are saved as muscle glycogen.
  • Fats is saved as physique fats.

Your physique can use both as a gasoline supply whereas it’s in a calorie deficit.

Not so for protein.

That means a lot of the protein in your physique is presently doing a job: constructing muscle tissue, making enzymes, strengthening bones, and so forth.

When you don’t eat sufficient protein, your physique will flip in the direction of your muscle mass for its wants.

So should you’re not cautious while you’re reducing weight, you can lose muscle AND fats.

Clearly, from a well being and physique standpoint, this isn’t good.

Cartman's Mom saying "Oh Dear" to not eating enough protein.

That’s why you could eat loads of protein and power prepare while you’re in a calorie deficit – so that you lose fats whereas retaining your hard-earned muscle mass.

That is one thing Coach Matt covers extensively within the video Tips on how to Acquire Muscle Whereas Dropping Fats:

For extra, take a look at The Information to Physique Recomposition.

The opposite vital level about protein and fats loss: protein will assist you to keep full.[8]

When you’re attempting to reduce weight, preserving your starvation at bay can be important. Fortunately, research have discovered that these on a high-protein weight-reduction plan are inclined to eat fewer energy general.[9]

When you can’t appear to reduce weight, begin consuming loads of protein!

Are you presently on a weight-loss mission?

We will help

Listed below are some sources to get you going:

  1. The 5 Guidelines of Weight Loss. When you’ve ever been on a weight-reduction plan, or are presently on a weight-reduction plan, give this a learn. Right here we focus on why folks succeed with fashionable weight-reduction plan applications and why they don’t, plus actionable steps you possibly can take to attain sustainable weight reduction.
  2. Begin Consuming Wholesome With out Being Depressing. When you’re confused about wholesome consuming (“Ought to I nix carbs? Do I’ve to depend energy?”), begin right here. We’ll clarify how one can persistently construct wholesome meals whereas nonetheless consuming the meals you like. No person must be compelled to surrender pizza ceaselessly. 
  3. How Many Energy Ought to I Eat Each Day? We’re not going to make you depend energy for the remainder of your life. Nevertheless, we do need you to have some consciousness of the variety of energy you’re consuming. We’ll provide you with a variety to shoot for, plus some recommendations on how one can portion management

It’s also possible to obtain a Free 10 Stage Food regimen Guide too while you be a part of the Insurrection and join within the field beneath:

Can I Eat Too A lot 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 it into your head that you need to be consuming loads of protein, a pure query will come up:

How a lot protein is an excessive amount of protein?

We’ve obtained excellent news for you: so long as you’ve obtained a wholesome liver and kidneys, you possibly can eat numerous protein with no in poor health results.

As Look at factors out in its analysis on protein:[10]

“Greater protein intakes appear to have no detrimental results in wholesome folks,”** 

**In fact, when you have particular kidney or medical points with reference to protein consumption, PLEASE go along with your physician’s suggestion for required protein consumption!

Go forward and goal for the excessive finish from our protein calculator

One closing observe: if our present suggestion for protein is loads larger than what you usually do, ease into it.

The Dude telling you to "take it easy" with your protein ramp up.

Don’t go from minimal protein consumption to woofing down steak and eggs whereas chugging a protein shake.[11]

Research have discovered that instantly doubling protein consumption can have detrimental results.[12] 

Enhance your consumption regularly, just a little extra every day, and also you’ll be advantageous!

Tips on how to Get Sufficient Protein (Subsequent 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’ve an estimate of the quantity of protein you want, the final query to reply is: how do I eat all this protein?

Our #1 suggestion is to get protein from entire meals each time attainable. This may make sure you get loads of nutritional vitamins and minerals.

A serving of protein is in regards to the dimension and thickness of your palm:

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

Protein can come from any variety of sources, together with:

Not a meat-eater? Learn our huge plant-based information!

Nevertheless, should you’re aiming for the upper ranges of protein consumption (otherwise you’re on a severe bulk,) you may must complement. 

Personally, I drink a protein shake each day to assist me attain my objectives. 

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

Some protein dietary supplements to contemplate:

  1. Whey protein powder, a milk byproduct broadly used as a protein complement.[14]
  2. Egg-based protein powders
  3. Pea protein powder, a preferred complement within the plant-based neighborhood

Take a look at The Final Protein Shake Information for extra protein powder suggestions and recipes on how one can make scrumptious smoothies. 

Whether or not by entire meals or dietary supplements, protein must be a important a part of each meal you eat. It’s certainly one of our prime suggestions for being a wholesome nerd. 

Calculate your protein wants, decide the correct portion sizes to achieve your goal, and see how you are feeling!

You’ll be able to at all times modify up or down based mostly in your outcomes.

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

When you want any assist alongside the way in which, we obtained you. 

Listed below are 3 ways to proceed your journey with Nerd Health:

#1) Our On-line Teaching program: a training program for busy folks to assist them make higher meals decisions, keep accountable, and get more healthy, completely.

As I stated earlier than, we educate portion management to our purchasers who wrestle with overeating, so we’ll present a non-judgmental knowledgeable that will help you attain your objectives.

You’ll be able to schedule a free name with our workforce so we will get to know you and see if our teaching program is best for you:

#2) In order for you an actual blueprint leveling up your diet, take a look at Nerd Health Journey! Our enjoyable habit-building app helps you train extra often, eat more healthy, and degree up your life (actually).

When you comply with our Vitamin missions, you’ll be taught to eat extra protein whereas incomes XP! Sah-weeeet.

Attempt your free trial proper right here:

#3) Be part of the Insurrection! We’d like good folks such as you in our neighborhood, the Nerd Health Insurrection.

Enroll within the field beneath to enlist and get our Insurgent Starter Package, which incorporates all of our “work out at dwelling” guides, the Nerd Health Food regimen Cheat Sheet, and far more!

Alright, I wish to hear from you:

Did you calculate your protein necessities?

Do you usually devour round this goal?

Have any ideas or tips for getting sufficient protein?

Tell us within the feedback!


PS: Take a look at the remainder of our protein collection:


Picture supply: When Dinosaurs dominated the Earth, Bruce “inexperienced” Banner, Who desires a scorching canine?, Morning run with the Fitbit, Sneaky Raptor, This one’s for you, Robert E. Lee!


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