BC9 Protein Intake Calculator
This app simplifies finding your ideal protein intake. Whether you’re focused on fitness, have a busy lifestyle, or want to improve your diet, this tool helps you set a personalized protein target. It helps you optimize your nutrition and achieve real results.
Ready to manage your protein intake? Let’s get started!
Simply provide the following information:
- Age
- Sex
- Height
- Goal
- Activity Level
Protein Intake Calculator
You should take ...... of protein per day
How We Calculate Your Protein Intake
Here’s how the BC9 Protein Intake Calculator works behind the scenes:
- Basal Metabolic Rate (BMR) Calculation:
- For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
- For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
- Activity Multiplier: We adjust your BMR based on your activity level to determine your total daily calorie needs:
- Sedentary: BMR x 1.2
- Lightly Active: BMR x 1.375
- Moderately Active: BMR x 1.55
- Very Active: BMR x 1.725
- Adjust Based on Your Goal:
- Fat Loss: Reduce daily calories by 10-20% to help you lose fat while maintaining muscle mass.
- Muscle Gain: Add 500 calories to support muscle growth.
- Maintenance: Maintain current calorie intake to sustain your weight and muscle.
- Macronutrient Split: We allocate your calories into the three main macronutrients—protein, carbs, and fats—based on your goal. For example:
- Fat Loss: 40% Carbs / 40% Protein / 20% Fats
- Muscle Gain: 40% Carbs / 30% Protein / 30% Fats
- Maintenance: 40% Carbs / 30% Protein / 30% Fats
Finally, we calculate your specific protein intake. We calculate your protein needs by applying the correct percentage to your daily calorie intake. Since each gram of protein has 4 calories, this gives you a precise daily protein goal.
Best High-Protein Foods for Your Needs
Animal-based proteins
Top sources include meat, fish, dairy, and eggs. These are called “complete proteins” because they contain all nine essential amino acids. Examples include:
- Chicken breast
- Lean beef
- Tuna
- Greek yogurt
- Eggs
Plant-based
Examples include:
- Quinoa
- Lentils
- Soy products (tofu, tempeh, edamame)
- Beans and rice
- Chia seeds
Frequently Asked Questions
What are proteins?
Protein is one of the three key macronutrients your body needs. It plays a vital role in muscle growth, tissue repair, and overall health. Since your body can’t produce nine essential amino acids, they must come from your diet.
How much protein do I need daily?
A general recommendation is to consume 0.8-1.8 grams of protein per kilogram of body weight, depending on your activity level and goals. If you’re highly active or trying to build muscle, you may need more.
Do I need protein supplements?
While whole foods are ideal, protein shakes can offer a convenient way to ensure you meet your daily needs.
Your Estimate Protein Intake is
......To maintain optimal health, aim to consume approximately …… grams of protein each day as needed.
