#2 Best Protein Calculator: Promix

Want An Advanced Calculator? The Promix Protein Calculator Might Be For You

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The Promix Protein Calculator provides you with a tailored response to your question, "How much protein do I need in a day?" Our Promix Protein Intake Calculator helps you optimize your nutrient consumption within your daily routine. Whatever your goals, our protein intake calculator will guide you toward the ideal amount of protein and provide valuable information about how to train. Our protein intake calculator not only does the math for you, it guides you toward the right natural protein powder and natural nutritional supplements to fit your preferences and lifestyle for maximal results.

What Makes the Promix Protein Calculator Unique?

The Promix Protein Calculator was designed by Albert Matheny, M.S., R.D., C.S.C.S. Albert is a Registered Dietitian, Exercise Physiologist, and Founder + Owner of SoHo Strength Lab in New York City (Men's Health "Best New Independent Gym" 2015). For the past ten years, Albert has worked with athletes and clients of all ability levels to improve their nutrition and training.

Who Should Use the Promix Protein Calculator?

The Promix Protein Calculator is for anyone looking for a better way to determine their own specific daily protein needs quickly and easily. Our protein calculator combines well-researched scientific components with the years of real world experience Albert has gained through helping thousands of clients. Whether you are an Olympic gold medalist or someone just starting to train, having the right amount of protein in your diet will help you feel better and achieve your goals.

How to Use Our Protein Calculator?

Our Promix Protein Calculator is designed to work for someone that is new to training and for the experienced/elite athlete. Choose the path of questions that is appropriate for you and answer the questions truthfully to give the most accurate protein recommendation. Individual data is never shared or published.

What are the Next Steps After Using Our Protein Calculator?

After completing the protein calculator you should look at your total protein needs, as well as the maximum recommended daily protein in the form of supplements. Whole foods (e.g. eggs, legumes, meats, nuts...) should always make up the majority of your protein intake regardless of your goals.

How does the Promix Protein Calculator calculate your specific protein intake?

The Promix Protein Calculator calculates your specific protein intake by taking data into account in three key areas that determine your protein needs. These areas are physical attributes (e.g. height, body type...), past training history and current training level (e.g. how many days/week you strength train), and future physical goals (e.g. primary training goal).

  • Your physical attribute data is used to get an approximation of your lean body mass. Lean body mass allows for a baseline calculation of your daily caloric expenditure, including protein needs.
  • Past and current training level data allows for an assessment of your protein needs based upon your training. This data also gives a better indication of where you are in your training, e.g. a beginner who can be expected to see fast and significant adaptations, an experienced lifter that is progressing over a longer timeline, etc.
  • Lastly, using your future physical goals, the algorithm is able to determine how your protein needs will be changing from you today moving forward. For example, are you making a significant change to your training or nutrition, primarily staying on the same training and nutrition plan, etc.

The data from these three areas allows the Promix Protein Calculator to consider all aspects impacting your protein needs and make a specific recommendation aimed to help you feel, perform, and recover optimally.

The 411 on Protein Intake

We receive a lot of questions about protein, and for good reason–protein intake can be really confusing! Promix has the answers you need to successfully adjust your protein intake based on your needs. Here are a few basic points everyone should know about protein:

1. What are Proteins?

Proteins are large and complex molecules made up of amino acids and constructed into long chains. Protein is responsible for a number of bodily functions, from tissue growth and maintenance, aiding in digestion, muscle contraction, energy production, and blood clotting. Proteins also contribute to:

  • Building structure within cells
  • Regulating pH and fluid balance
  • The transportation and storage of nutrients
  • Assisting in the communication of cells, tissues, and organs

2. Why is Protein Essential to Your Diet?

In addition to carbohydrates and essential fats, protein is a macronutrient required by the body in order to perform basic functions. When there is not enough protein in your diet, you may experience weakness, fatigue, swelling, skin degeneration, loss of muscle mass, and an increased risk of injury.

3. How Much Protein Do I Need in a Day?

The following chart reveals the recommended daily protein intake based on your age, given that you are overall healthy.

It is important to note that the FDA's recommended daily values are to prevent deficiency and not based on optimal health nor specific to individuals, especially those looking to gain lean muscle or improve their body composition. The recommended daily allowance (RDA) of protein varies from one person to the next.

To get your specific daily protein intake needs, get started with our simple and free protein calculator:

  • General Fitness Promix Protein Calculator - Best for people who go to the gym a few times per week and enjoy a variety of workout types or classes.
  • Experienced Lifter Promix Protein Calculator - Best for people who go to the gym 3x/week or more and have specific strength or performance goals.

4. What is the RDA of protein for muscle growth?

1g/lb (2.2g/kg) of body weight is recommended for someone who is training at least 1 hour per day and whose goal is to gain muscle. It's rare for people to hit this goal because of the reality of how people adhere to nutritional guidance. Simply trying to hit this goal brings protein intake up and this significantly improves lean muscle gain, recovery, and overall body composition (e.g. increased lean mass and decreased fat mass).

5. What are the Benefits to Eating Protein?

As a macronutrient, protein is vital to your body's natural processes. When you supplement your diet with the right amount of protein, you are making it easier for your body to build lean muscle, strengthen bones and tissue, deliver oxygen and nutrients throughout the body, aid in digestion, and regulate hormones. Furthermore, eating protein can help curb hunger, maintain a healthy weight, reduce fatigue, and reduce recovery time after exercise or injury.

6. What Happens if You Have Too Much Protein?

Just like having too little protein in your diet can lead to serious health problems, eating too much protein for a long time can cause exhaustion and discomfort, including indigestion, dehydration, nausea, irritability, diarrhea, headaches, and put you at an increased risk for developing kidney stones.

Knowing the answer to "How much protein do I need" can help you avoid eating too much protein, and subsequently suffering from discomfort or medical problems.

7. Which Foods are High in Protein?

Foods high in protein include:

  • Lean meats (beef, lamb, veal, pork)
  • Dairy products
  • Poultry
  • Fish and seafood
  • Eggs
  • Nuts and seeds
  • Legumes and beans

8. How Much Protein Should I Consume From Supplements?

Regardless of your protein needs, it is important to remember that the majority of your food should come from whole food sources like meats, eggs, nuts, etc., not from supplements. Supplements should be used when you need a convenient source of protein and generally, should not make up more than 35% of your daily protein intake.

For example, if 160 grams of protein is your daily intake, then no more than 56 grams should come from protein supplements (160 x .35 = 56). When you are pressed for time, a protein shake is the best option for you, but remember that whole foods are your first choice whenever possible.

9. Why is the Recommended Daily Value for Protein Not the Best for Health and Performance?

The Daily Value (DV) is a term created by the FDA that replaced the term "US RDA".

The RDA for protein is calculated by multiplying the EAR (Estimated Average Requirements) by 1.2. (RDA = 1.2 x EAR).

So what is the EAR for protein based upon?

The EAR is based on what scientific research has said will be enough to "satisfy the needs of 50% of the people in that age group." In other words