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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.

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