Protein Intake Calculator
Protein is a vital part of every cell in your body. Nails and hair are almost entirely made of protein. Protein is used by the body to repair tissues. Protein is also used to make hormones, enzymes, and additional chemicals in the body. Protein is the building blocks of muscles, skin, blood, and cartilage.
Protein is what is known as a macronutrient, this means that the body needs large quantities of it. However, the body does not keep protein, meaning there is no stored protein to draw from. The body needs to continue to replenish protein. Our daily protein intake calculator will allow you to calculate protein requirements by weight.
How much protein do you need per day?
The recommended daily protein intake is based on estimated need. For the average adult, the requirement of around 0.6g of protein per kg in body weight is estimated to be required daily. The Reference Nutrient Intake is at 0.75g of protein per kg body weight daily for adults. This works out at 56g a day for men aged 19-50 years and 45g a day for women aged 19 - 50 years. Of course, there are additional requirements for protein in aid in the growth of children and infants and pregnant and breastfeeding women.
Excess protein can provide energy, but carbohydrates should be the main source of energy.
Daily protein intake for muscle growth
For those that want to use protein in helping to gain muscle growth, you would want to know the amount of protein needed for muscle growth, specifically how many grams of protein to gain muscle. You would need a minimum of 1g per kilogram of body weight for muscle growth.
Protein requirements for endurance athletes
For athletes, it is a different story. The very nature of what they do, means they need to carefully control their intake. The protein requirements for endurance athletes is a minimum of 0.8 per kg of body weight, are required for endurance athletes.
Amount of protein required for everyday adults
Every day adults, who are not looking at building muscle mass or participating in sports are still required to maintain an intake of protein. For everyday adults, a minimum of 0.75g per kilogram of body weight is required. This ensures that everyday adults are achieving their protein daily requirement.
How much protein can your body absorb?
A key question you may have asked yourself is, how much protein can your body absorb? If you were to drink a protein shake, your body would only digest a tiny amount of protein in liquid form. A recent study looked into how much protein we absorb. The maximum rate of protein that can be absorbed is 8-10 grams every hour.
Do you need BCAA if you take whey protein?
Branched-chain amino acids are major parts of the protein. These amino acids are vital for you to grow and rebuild muscle. 11 of these amino acids are produced by the body, the remaining 9 can be ingested in supplements, or through a diet. You can take BCAA supplements with whey protein, but only if the whey protein you're taking doesn't have any BCAA in it.
How to test for protein in food
You can use a food test for protein to find if there is a protein inside. One method is the Biuret test for protein. Biuret is a blue solution, it shifts colour to pink or purple when it reacts to protein. The test is very simple and easy:
1) Add 40 drops of liquid to a test tube to be tested
2) If you are testing different liquids, then make sure you mark each tube
3) Using 3 drops of Biuret reagent solution, add this to each tube and shake gently
4) Make a note of any colour change, if the solution turns pink r purple then there are proteins inside