How to Calculate Protein?

A crucial macronutrient—protein plays an important role in the body—building and repairing muscles is just one function of protein. But how much protein do you need? Calculating protein for yourself or your family can be challenging. Luckily, there are various types of protein intake calculators that let you calculate optimum protein intake for an individual based on different factors. A wholesome nutrition calculator, like Nutrimetrix, can give insights into your daily nutritional needs, including protein.

Let’s dive in to explore what is a protein calculator, how much protein does an individual need and practical insights on how to align your diet according to the recommended protein intake.

What Is a Protein Intake Calculator?

A digital tool designed to estimate the optimal protein intake for an individual, a protein calculator can help you fulfil the recommended dietary allowance (RDA) for protein. The estimates are calculated based on an individual’s age, weight, gender, height, activity level, and health goals. A protein calculator can provide personalised recommendations by calculating protein requirements for you, unlike generic nutritional advice.

Protein intake calculators work on science-backed formulae by collecting your weight, age, activity levels, and fitness goals to give you an estimate of your daily protein requirements.

Why Do I Need a Protein Intake Calculator?

You need the RDA for your body’s optimal health; however, everyone’s protein needs differ slightly based on different factors. For example, a person who sits at their desk for work 6 days a week and works out in moderation 2-3 times a week will have lower protein requirements than someone who works in the hospitality sector and moves on their feet all day long. Here are a few reasons why calculating protein is important for your overall health:

• Understand your body’s protein requirements
• Support your fitness goals
• Prevents you from over- or under- consuming protein

How Much Protein Do You Need in a Day?

The RDA for protein is about 0.8 g protein per kilogram of body weight for healthy adults. Here are some high-protein food sources:

• Chickpeas
• Kidney beans
• White meat
• Fish
• Yogurt or curd
• Egg
• Lentils (dal)
• Black-eyed peas
• Paneer
• Tofu
• Nuts and seeds

How to Get Enough Protein?

As you are now aware, your daily protein intake depends on several factors. Here are some general guidelines to help you get the right amount of protein through your meals:

1. Try to Incorporate Protein in Your Every Meal : Many people think that they can eat one high-protein food in a day and be done with it, but research suggests that consuming protein in small portions throughout the day works best for an individual. Thus, it is recommended that you try to incorporate protein in your major meals as well as snacks. You can consider adding a protein powder, to a breakfast smoothie, consume daal chawal or grilled chicken for lunch and dinner, and include nuts and seeds as snacks in a day’s diet.
2. Consume Different Types of Protein : For the maximum health benefits of protein, don’t just focus on calculating protein for a day; diversify your sources of protein to get all the essential amino acids. Eggs, poultry, dairy, fish, and meat are excellent protein sources for non-vegetarians. People think that vegetarians don’t get adequate amounts of protein, but that isn’t true. Lentils, chickpeas, soy, nuts, chia seeds, etc. are excellent sources of protein. Non-vegetarians must also consider incorporating plant-based proteins in their diet to support their gut health.
3. Supplement Your Diet with Protein Supplements : It is difficult to get the RDA for protein by your diet alone. With the busy lifestyle that people lead, a good protein supplement can make a world of difference. Protein supplements are not only for athletes or fitness enthusiasts. Everyone can find the right protein powder for themselves that is high in quality with minimal added sugar. You can explore our range of protein powders and find the best one for you here.
4. Track Your Protein Intake : Tracking your protein consumption is essential in helping you achieve your health goals, whether you wish to build more muscle or maintain good health. You can use either nutrition tracking apps or use a simple diary for calculating protein to avoid over- or under-consumption.

More Protein Isn’t Always Better

Although an essential macronutrient, protein isn’t beneficial if taken in excess. Overconsuming protein regularly can lead to the following:

1. Excessive Strain on Kidneys : If you don’t want unnecessary strain on your kidneys, it is best to start calculating protein in your meals and reduce the amount if it exceeds your RDA.
2. Potential Nutrient Deficiencies : Protein-heavy meals make you feel satiated for longer. If you consume protein in excess amounts, you may start neglecting other nutrients, which may lead to nutrient deficiencies.
3. Weight Gain : If you are not calculating protein and start consuming it in excess, your calorie intake increases. This can inevitably lead to weight gain.

Final Words

Calculating protein using a protein intake calculator is a vital step in achieving optimal health. Personalised recommendations provided by the digital tool can ensure you consume adequate amount of protein on a regular basis. It is best to include a variety of protein sources in your diet and avoid overconsumption.

However, if you find that your diet isn’t able to provide you with enough protein, you can fulfil your protein requirements with a health supplement like Prohance. With different types of protein supplements for every individual, whether you have diabetes or are about to welcome home a baby, Prohance can help you live a healthy life with convenient, complete nutrition solutions. If you aren’t sure about how to calculate protein, try this easy-to-use nutrition calculator.