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
Your Estimate Protein Intake is
......To maintain optimal health, aim to consume approximately …… grams of protein each day as needed.
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.
