Why is protein important?

Proteins are made up of amino acids, which are the building blocks of life, helping in the maintenance and repair of cells. Protein facilitates vital functions like structural support, bone health, and hormone regulation. It improves immune health and promotes muscle growth and recovery, weight management, overcomes fatigue, and increases satiety. Consuming an optimum amount of protein enhances muscular development, aiding growth and recovery.

The amount of protein you consume in your diet  may vary as per your overall calorie needs, with each gram of protein providing 4 calories. The daily recommended intake of protein varies from 0.8 grams - 2 grams for healthy adults as per their needs.

How does a protein calculating tool help?

A protein calculator is a digital tool designed to help you estimate and calculate your daily protein requirements based on age, height, weight, and activity level. With specific health goals like muscle building, weight management, or involvement in intense sports activity, the protein-calculating tool may help you find the accurate protein required as per your requirements or health goals. Relatively, using a protein calculator can help you meet your daily protein requirements, benefitting and supporting overall health by preserving muscle mass, building and repairing tissues, fighting off infections and for better recovery, especially during disease conditions. This helps in assessing the protein requirements easily. Calculating daily protein intake using a protein calculator is a vital step in achieving optimal health. Personalised protein recommendations provided by the digital tool as per the details provided can ensure that you consume adequate amounts of protein regularly which may be beneficial in preventing risk of bone diseases like osteoporosis. The best way to mange your protein intake is by consuming a variety of protein sources in your diet.

Why is a protein-calculating tool important?

Each individual of varying age groups typically needs 0.8 grams per kg/ body weight but the need changes as soon as the physical activity level changes. For instance, athletes require 1.5-2 g of protein per kg body weight because they are engaged in intensive training. A protein calculating tool helps determine the adequate protein requirements for different age groups. Ageing adults may find it beneficial to take sufficient proteins in their diet to prevent muscle loss and wasting, speedening the recovery process, supporting overall health and reducing the risk of developing diseases. For children, adequate protein intake may benefit in supporting their growth and development, while for adults it may act as a protective measure from infections, strengthening immunity and promoting overall muscle and bone health.

Calculating your protein requirements through a protein calculator

For adults: The RDA is calculated approximately with 0.8 grams of protein per kg of body weight. This is calculated as per the level of physical activity.

It can be calculated by multiplying your weight in kilograms by 0.8. For example, a person weighing 70 kilograms would need about 56 grams of protein per day (70 kgs x 0.8 = 56 g).

With increase in physical activity intensity, the protein requirement increases for supporting muscle repair and recovery. For moderate exercise or physical activity 1.2 gram of protein may be consumed while higher protein requirement of 1.5-2 grams per kg body weight may be consumed by those engaging in vigorous physical activity.

• For certain medical conditions such as kidney disease, dietary protein restrictions may be imparted. In such conditions it is essential to consult your doctor or dietician before calculating the protein.
  

How much protein do I need according to my age?

The amount of protein you consume in your diet may vary as per individual activity and calorie needs. Each gram of protein provides 4 calories. The daily recommended intake of protein ranges from 0.8 grams-1 grams/kg for healthy adults and from 1.5-2 grams for those with higher protein needs such as athletes. As the body ages, you may require additional protein to prevent muscle loss so consuming 1-1.2 g of protein may help support overall health.

The daily intake for protein is based on a simple formula and calculated by multiplying 0.8 g of protein per kg of body weight. For those having healthy and disease free body factors like age can affect your daily protein requirements. The table below shares the daily protein requirement for different categories of people based on age.

RDA(Recommended Dietary Allowance) of Protein as per ICMR guidelines

Approx protein values for different age groups:

Tips to fulfil the protein requirement

• Incorporate protein in every meal
  

Distributing the protein in the entire day’s meals helps in effectively achieving the entire day’s protein requirements. Also, incorporating protein in each meal may increase satiety, leading to controlled calorie intake. Choose a cereal-pulse combination in major meals like rice-dal, quinoa porridge or salad, puffed rice with peanut or roasted chana. You may munch in on nuts and seeds or include shakes and smoothies for having between meals. Swapping cereals with proteins may also support weight management as well as ensure adequate protein intake.

• Choose different varieties of protein
  

Consuming different varieties of food from different sources may help fulfill the protein requirements as they all contain essential as well as non-essential amino acids. You may choose from different types of protein like plant protein and animal protein. Choose from animal sources like meat, fish, eggs or dairy sources like milk, paneer, curd, cheese. You may also choose plant protein beans, nuts, seeds, legumes, soybeans, peas, and quinoa.

• Keep track of your daily protein intake
  

You may keep a note of your protein intake or you may follow the new tech way of using fitness apps where you can log in your daily protein details. This can help you maintain track of your protein intake. This may lead to consuming a balanced diet without any excess consumption of proteins or even keeping a check if you are deficient in protein in your diet.

• Meet additional protein requirements

Most people tend to consume adequate protein from their diet but those engaged in intense activity like athletes or sportspersons or those with increased protein needs due to disease conditions like cancer or any injury may require additional protein. Supplements can act as a convenient and quick way of meeting the increased protein demands. Also, those taking a healthy diet may lack protein as per requirements so supplementation may be suitable for them as well.

DISCLAIMER

The above protein calculator tool is an average estimation tool based on general RDA (Recommended dietary allowances) guidelines. The protein requirements may vary based on an individual’s health condition, metabolism or intensity of physical activity. The protein estimation from a protein calculator does not apply for those with dietary protein restrictions or having allergies or intolerance. You may connect with your healthcare professional for protein intake especially if you have any disease condition.