Protein Calculator

The human body is an engine — fuel goes in, and energy comes out. But unlike the machine that keeps your car running, the engine that keeps you running doesn’t take refined petroleum. Your body demands a varied-yet-steady influx of of dietary intakes, including vitamins, minerals, carbohydrates, and fats. But beyond just giving your body the energy it needs to function, the foods you consume fill other functions as well.

For example, consider protein.   

Protein, made up of amino acids, provides the body with the building blocks it needs to grow and repair itself. In fact, from the hair on your head, to the blood in your veins, protein is the foundation on which human tissue is built. As such, keeping your body happy, healthy, and wise has a lot to do with whether you’re getting enough of this particular macronutrient. But how much protein should you be taking?

The Progenex Protein Calculator

There are a few ways to get a general idea of how much protein your body needs. For example, the Institute of Medicine of The National Academies has developed a set of reference values called the Dietary Reference Intakes (DRIs) that can be used as intake guidelines for various nutrient substances, including protein. But while DRIs cover a broad range of information, sometimes you need something that’s not only accurate, but also simple. At the same time, most guidelines are designed with the average person in mind; if you lead an active lifestyle, you need a resource that takes personal fitness into account.

For that, allow us to introduce the Progenex Protein Calculator Chart.

This daily protein-intake calculator is designed to help individuals identify what their daily protein intake level should be based on the caloric amounts presented per age group. Just consider you weight, exercise-routine information, and fitness goals, as you review protein calculator chart and it will tell you how many grams of protein you should be consuming.

Your body is the most important engine you’ll ever drive, so make sure it gets the fuel it needs to consistently perform at its best. With this daily protein-intake calculator, you’ll know exactly how much protein you’ll need to get the most out of your workouts, now, and for years to come.

Check out the Progenex Protein Calculator below, and see just how much protein your body should be getting (source 1, originally found here):


Keep this in mind as you use the protein calculator chart to help achieve your daily target number:


Protein quality matters: Results from the Progenex Protein Calculator Chart are based on consuming high-quality protein. If you are consuming lower-quality proteins (ex: vegetable or grain-based proteins) as your primary sources, then you’ll need to increase your daily target number (*2).

Mothers Breastfeeding: Lactating mothers may need to consume more protein while breastfeeding.

Maximum daily amount: Current science suggests the maximum amount of recommended daily protein is approximately 1 gram per 1 lb of body weight, assuming this daily amount is timed and spaced appropriately throughout the day


Sources for all data

(1) Phillips, Stuart M. - "A brief review of critical processes in exercise-induced muscular hypertrophy" Sports Med. 2014; 44(Suppl 1): 71–77. Published online 2014 May 3. doi: 10.1007/s40279-014-0152-3

(2) Phillips, Stuart M. - "The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass" Nutrition & Metabolism 2016 13:64 DOI: 10.1186/s12986-016-0124-8

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