Protein Calculator

What are proteins?

Proteins are one of three primary macronutrients that provide energy to the human body, along with fats and carbohydrates. Proteins are also responsible for a large portion of the work that is done in cells; they are necessary for proper structure and function of tissues and organs.

They are comprised of amino acids that are essential to proper body function, and serve as the building blocks of body tissue. There are 20 different amino acids in total, and the sequence of amino acids determines a protein's structure and function.

How much protein do I need?

The amount of protein that the human body requires daily is dependent on many conditions, including overall energy intake, growth of the individual, and physical activity level. It is often estimated based on body weight, as a percentage of total caloric intake (10-35%), or based on age alone.

0.8g/kg of body weight is a commonly cited recommended dietary allowance (RDA). This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, may be beneficial.

Types of Proteins

Proteins can be categorized based on the function they provide to the body:

• Antibody: proteins that protect the body from foreign particles, such as viruses and bacteria
• Enzyme: proteins that help form new molecules and perform chemical reactions
• Messenger: proteins that transmit signals throughout the body
• Structural: proteins that act as building blocks for cells
• Transport/storage: proteins that move molecules throughout the body

Complete vs Incomplete Proteins

Foods that provide all of the essential amino acids are called complete protein sources, and include both animal (meat, dairy, eggs, fish) as well as plant-based sources (soy, quinoa, buckwheat).

Generally, meat, poultry, fish, eggs, and dairy products are complete protein sources. Nuts, seeds, legumes, grains, and vegetables are usually incomplete proteins, but consuming a variety ensures you get all required amino acids.