Protein Daily Intake Calculator
What is a Protein Intake Calculator?
A protein intake calculator is a simple yet powerful tool that helps determine how much protein your body needs each day based on your age, weight, gender, activity level, and fitness goals. Whether you're aiming for muscle gain, fat loss, or maintaining your current health, knowing your daily protein requirement is key to fueling your body effectively.
At Lo! Foods, we believe in smart nutrition. Our Protein Intake Calculator supports your wellness journey by helping you make informed choices about your protein consumption.
How to Use the Protein Intake Calculator
1. Enter Your Details: Input your age, gender, weight, and height for accurate results. \ 2. Choose Your Activity Level: Select your daily activity—sedentary, moderately active, or highly active. \ 3. Get Your Results: Instantly see your personalized daily protein intake recommendation. 4. Plan Smart Meals: Use your results to choose protein-rich foods and create balanced, goal-focused meals.
Why is Protein Important?
Protein is an essential macronutrient that supports muscle repair, metabolism, and overall health. It helps you stay fuller for longer, fuels workouts, and aids recovery. Getting the right amount of protein daily is vital for anyone looking to live a healthier lifestyle.
Daily Protein Needs by Age Group
| Age Group | Protein Requirement (Approx.) |
| Children (4–8 years) | 19 grams/day |
| Children (9–13 years) | 34 grams/day |
| Teen Boys (14–18 years) | 52 grams/day |
| Teen Girls (14–18 years) | 46 grams/day |
| Adult Men (19–70+ years) | 56 grams/day |
| Adult Women (19–70+ years) | 46 grams/day |
| Pregnant or Lactating Women | 71 grams/day |
Benefits of Using a Protein Calculator
- Personalized Guidance: Tailored protein goals based on your body type and lifestyle.
- Supports Fitness Goals: Helps optimize muscle gain, weight loss, or body maintenance.
- Better Meal Planning: Enables smarter food choices and balanced nutrition.
- Builds Consistency: Encourages a daily routine focused on protein-rich, health-forward eating.
Protein Needs Based on Activity & Goals
| Fitness Goal | Activity Level | Protein Per Day (Approx) |
| Weight Loss | Sedentary | 0.8 – 1.2g per kg of body weight |
| Muscle Gain | Active | 1.4 – 2.0g per kg of body weight |
| Maintenance | Moderately Active | 1.0 – 1.5g per kg of body weight |
Protein Content in Common Foods
| Food Item | Serving Size | Protein (Approx) |
| Eggs | 1 large | 6g |
| Lentils | 1 cup cooked | 18g |
| Chicken Breast | 100 grams | 31g |
| Greek Yogurt | 1 cup | 20g |
| Almonds | 28 grams (1 oz) | 6g |
| Tofu | 100 grams | 10g |
| Quinoa | 1 cup cooked | 8g |
| Lo! Protein Bar | 1 bar | 12–15g |
How Lo! Foods Supports Your Protein Goals
At Lo! Foods, we go beyond tracking—we help you act on your protein needs with:
- High-Protein, Low-Carb Products: Delicious and wholesome options designed to meet your protein targets.
- Expert-Backed Nutrition: Informed product development that aligns with science-backed nutritional values.
- Smart Snacking: Satisfy cravings with guilt-free snacks that support your fitness journey.
- Personalized Wellness: Meal suggestions, recipes, and product bundles tailored to your goals.
Whether you're managing weight, building muscle, or maintaining a healthy routine, Lo! Foods make reaching your protein goals simple and sustainable.
Meta Title: Daily Protein Intake Calculator - Ideal for Weight Loss & Muscle Gain
Meta Description: Find out how much protein you need daily with Lo! Foods’ Protein Intake Calculator. Get personalized results for weight loss, muscle gain & wellness.
