Best Protein Calculators Online
What goes into calculating the optimal protein intake?
Most protein calculators require a minimum amount of data to make an accurate recommendation. The most basic calculations can be derived from your weight. From their it's on you to do your research on the types of protein you choose to consume. One major deciding factor is how much of your protein intake should be plant-based vs animal-based. Consider watching a one of the many documentaries, like The Game Changers, especially if you are serious athelete.
Many healthcare professionals use baseline numbers such as half or two-thirds of your body weight in grams if measuring weight by pounds. For example, someone that weighs 180 lbs should eat around 120 grams of protein per day. Some healthcare professionals also suggest a minimum intake of 100 grams of protein per day. However, it can be challenging to reach 100 grams of protein per day for some people, and other factors must be considered besides body weight.
Most of the protein calculators that can be found with a simple Google search include these factors to make their tailored suggestions:
- Age - Younger individuals typically require more protein, with recommendations increasing by approximately 5 grams every 7 years.
- Sex - Males generally need a higher protein intake compared to females.
- Weight - The minimum essential information required to determine protein needs.
- Height - Used to estimate your body mass index (BMI), which can influence protein requirements.
- Goal - Your fitness objectives, particularly muscle gain, can significantly impact your protein intake.
- Activity Level - Consider both your workout routines and non-workout activities to determine your overall protein needs.
The Wellness Way
The Wellness Way is a chiropractic and wellness franchising company that provides chiropractic and wellness services while also offering tools and information that keep people informed on making better health decisions. Their protein calculator recommends a range of protein intake.
What makes this calculator unique?
This calculator allows you to download it as a plugin as create your own formula. This is perfect for health professionals or anyone looking to track their protein intake. Since you are able to customize your own multipliers, this will allow you to tailor it to specific needs, as well as common weights between 100-200 lbs.
Recommendation Range: Medium-High
Promix Nutrition
Promix Nutrition breaks the calculator down into steps and offers two different calculators. One for general fitness and one for the experienced lifter.
What makes this calculator unique?
The general fitness calculator asks you for your body type: Ectomorph, Mesomorph, or Endomorph. It also asks about your general activity other than workouts, which is extremely important. It inquires if you do resistance training and if you do cardio training. There are other questions that dive into the details of each specific factor generally included when calculating the optimal protein intake.
The results include both your recommended intake and specifically how much you should consume from supplements such as protein powders, shakes, etc.
The calculator for experienced lifters asks specifically how much you can deadlift, which is a baseline metric for how serious you are about weightlifting. It also asks how long you have been training or if you are just starting out.
The results of both calculators are very similar if you answer the questions in a similar fashion.
Recommendation Range: Medium
Calculator.net
This website specializes in building calcualtors that the masses want.
What makes this calculator unique?
This calculator takes age into consideration. The younger you are, the more protein it recommends - usually around ~5 grams per 7 years younger. Since the website focuses on bodybuilding, it makes sense that the recommendations it gives are slightly higher than other protein calculators.
Recommendation Range: High
What makes this calculator unique?
This calculator includes an option to choose between the Mifflin St Jeor and Katch-McArdle formulas for a BMR estimation - the latter of which can be more accurate if you are lean and know your body fat percentage.
USDA DRI Calculator
The goverments take on nutrition for healthcare professionals.
What makes this calculator unique?
This calculator has a much lower protein intake recommendation than the rest of the calculators on this list and provides other recommended daily intake values such as total fiber, fat, vitamins, and more. The calculator was meant for healthcare professionals.
Recommendation Range: Low
Examine.com
Examine.com offers a plethora of health information, usually tailored for the average american.
What makes this calculator unique?
This protein calculator explains that the RDA was devised to advocate a daily intake to prevent malnutrition, not to encourage optimal health. It also factors pregnancy into the mix.
Recommendation Range: Medium
Veganook
Meant pecifically for vegans, however we found that this tool is also the baseline for any intake measurments.
What makes this calculator unique?
This vegan protein calculator asks if you are a serious athlete, as there is a difference between endurance athletes and strength athletes. It also considers special situations, like if you are recovering from surgery.
Recommendation Range: Medium