Protein Calculator: Ultimate Guide for Calculating Your Protein Requirements

Youre here due to the fact that you wish to determine your protein requirements!

Well my friend, youve shown up at the best location.

We constructed a protein calculator to assist our Online Coaching clients and Im delighted to share it with you today too!

Unsure how much protein to eat for your objectives? Discover out how our coaches can assist!

Heres what well cover:

You appear like youre in a hurry, so lets leap right in!

The Nerd Fitness Protein Calculator

On the Metric System? Click here..


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

Lets explain some of these numbers and equations in case you want to nerd out on the information..

I understand … we simply threw a lot at you..

How Much Protein Should I Eat in a Day?

As we cover in our guide How Much Protein Do I Need to Eat, youre going to find all sorts of various suggestions for just how much protein you should be consuming.

For example, the existing worldwide Recommended Dietary Allowance (RDA) for protein is 0.4 g per pound of bodyweight (0.8 g per kg of body weight). [1]

Case closed?

Our calculator actually starts you off at 0.54– 0.82 g per pound of bodyweight (1.2– 1.8 g/kg), which peaks at over two times the level of the RDA. [3]

In our viewpoint, and as mentioned by this research study [2] the RDA for protein is too low and must be higher no matter your body structure.

Well dive into this more with our next 2 areas..


The RDAs blanket suggestion for protein consumption is oversimplified.

Another criticism of the RDA suggestion: the amount of protein you ought to consume is actually going to depend on you and your objectives. Thats why we had numerous variables in our calculator above.

One last piece of general recommendations: we gave you protein intake varies from low to high. Thats due to the fact that you as an individual may respond to certain levels of protein in a different way..

Dont take our protein recommendation as gospel!

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

Consider your outcomes here as a beginning point. Attempt one range, see how you feel, and take it up or below there.

If you appear to do much better on a particular amount of protein, dont worry if its not within our range.

Use the outcomes of our protein calculator as a starting point and see how you feel. When we discuss protein with them, this is suggestions we offer every coaching customer.

Are you consuming enough protein? Let our coaches assist you decide!

Just How Much Protein Should I Eat to Build Muscle?

After all, protein is the foundation of muscle tissue, so youll need plenty if youre seeking to bulk up or just build muscle..

If youre attempting to construct muscle, youre going to wish to eat adequate protein to cause muscle repair work and growth..

Just how much?

Luckily, youre in the right location for that.

Here are some resources to start your training:.

If youre of healthy weight, active, and desire to construct muscle, go for 0.64– 1.09 g/lb (1.4– 2.4 g/kg). [4]

As we discuss in our guide, 12 Tips to Gain Weight Quickly, you may place on a little fat when consuming in a calorie surplus to grow muscle.

If youre an experienced lifter on a bulk, intakes approximately 1.50 g/lb (3.3 g/kg) might assist you minimize fat gain.

More protein might neutralize this a little. [6]

There is some proof that a higher variety may be advantageous. Not so much in gaining more muscle, however to decrease fat gain throughout a bulking phase.

Now of course, if you wish to grow muscle, you cant simply eat protein … you likewise require to strength train!

5 Best Strength Training Workout Routines For Beginners. If you do not understand where to start your strength training journey, start here. This guide will stroll you through bodyweight exercises onto ending up being a complete gym warrior (heres how to develop a house health club if youre avoiding public centers)..

Build Your Own Workout Routine. After you do a workout or two, its time to plan. What should you train and on what days? When should you rest? Our guide will walk you through developing a complete routine..

Another alternative is to take a look at our Online Coaches Program, where a trained professional can develop you a personalized exercise, then adjust it every month based on your progress:.

The Beginner Bodyweight Workout. If youre looking for a workout regimen that can be done ANYWHERE, look no even more.

Have a Nerd Fitness Coach design a custom exercise for your house or health club!

How Much Protein Should I Eat to Lose Weight?

If youre wanting to reduce weight, consuming plenty of protein will be a vital part of the equation..

Why is protein crucial for weight reduction?

Think about it this way: protein is the only macronutrient you do not store. [7]

Not so for protein.

Carbohydrates are stored as muscle glycogen and blood sugar. Fat is kept as body fat. It can look to its held reserves for resources if your body requires either.

Suggesting the majority of the protein in your body is presently doing a task: building muscle tissue, making enzymes, strengthening bones, etc

If youre not careful when youre losing weight, you could lose muscle AND fat.

. Your body will turn towards your muscles for its needs if you dont eat sufficient protein.

Obviously, from a health and physique perspective, this is not great.

Thats why you need to consume a lot of protein and strength train throughout periods of weight reduction, so the majority of the weight youll lose will be fat while retaining the muscle you have.

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

Here are some resources to get you going:.

If youre simply starting your weight-loss objective, we can help!.

Follow our 10-level nutrition system at your own rate.
What you require to learn about weight-loss and healthy eating.
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The Number Of Calories Should I Eat Every Day? Were not going to make you count calories for the rest of your life. We do want you to have some awareness of the number of calories you are consuming. Well provide you a calorie variety to aim for, plus some ideas on how to portion control..

Start Eating Healthy Without Being Miserable., begin here. Well explain how to regularly develop healthy meals while still consuming the foods you love.

Can I Eat Too Much Protein?

Now that Ive drilled into your head that should be consuming plenty of protein, a natural question will develop:.

Just how much protein is excessive protein?

The excellent news here is that as long as you have healthy kidneys, you can consume a lot of protein without any ill effects.

As Examine mentions in its research study on protein: [8]

Something: if our current suggestion for protein is a lot higher than what you generally do, relieve into it.

Dont go from minimal protein consumption, to then woofing down steak and eggs while downing a protein shake. [9]

” Higher protein consumption seem to have no negative impacts in healthy people,” **.

** Of course, if you have particular kidney or medical concerns with concerns to protein intake, PLEASE opt for your physicians recommendation for required protein usage!

Meat (steak, bison, pork).
Fowl (chicken, turkey, duck).
Eggs [11] Fish and shellfish (salmon, tuna, shrimp).
Legumes (black beans, chickpeas).

Proceed and objective for the high-end from our protein calculator..

Protein can come from any variety of sources, including:.

How to Get Enough Protein (Next Steps).

Now that you have an estimate of the amount of protein you require, the last concern to respond to is: how do I eat all this protein?

Make it a progressive process (a bit more daily, week after week) and youll be great.

Research studies have actually discovered that instantly doubling protein consumption can be harsh on the body. [10]

A serving of protein is about the size and thickness of your palm:.

Our number # 1 recommendation is to get protein from entire foods. This will have many of the nutrients intake..

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

Some protein supplements to think about:.

Whey protein powder, a milk by-product that is widely used. [12]
Egg protein powders, that is made from … eggs!

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

Pea protein powder, a popular supplement in the plant-based neighborhood..

If youre intending for the greater ranges of protein consumption, or youre on a severe bulk, you might require to supplement..

Inspect out The Ultimate Protein Shake Guide for more protein powder suggestions and dishes on how to make scrumptious healthy smoothies..

Whether through whole foods or supplements, protein should be a main part of every meal you eat. Its one of our leading suggestions for being a healthy nerd..

Calculate your protein needs, figure out the proper part sizes to reach your target, and see how you feel!

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

# 1) Our Online Coaching program: a coaching program for busy people to help them make better food choices, remain liable, and get healthier, completely.

As I said before, we teach part control to our clients who fight with overindulging, so well supply a non-judgmental professional to assist you reach your goals.

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Did you determine your protein requirements?

Do you typically take in around this target?

Have any suggestions or tricks for getting enough protein?

Let us know in the remarks!

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– Steve.


PS: Check out the rest of our protein series:.

The current worldwide Recommended Dietary Allowance (RDA) for protein is 0.4 g per pound of bodyweight (0.8 g per kg of body weight). More protein might combat this a little. Believe of it this way: protein is the only macronutrient you dont shop. Do not go from minimal protein consumption, to then woofing down steak and eggs while downing a protein shake. Studies have actually discovered that immediately doubling protein intake can be severe on the body.