Orgain Protein Calculator References

Orgain’s protein calculator utilizes up-to-date research along with body weight to determine the recommended grams of protein per day.  

 

Age based recommendations

Ages 18-64 

  • Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. 
  • Hudson JL, Wang Y, Bergia Iii RE, Campbell WW. Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Adv Nutr. 2020 May 1;11(3):548-558.  

Ages 65+ 

  • Lancha AH Jr, Zanella R Jr, Tanabe SG, Andriamihaja M, Blachier F. Dietary protein supplementation in the elderly for limiting muscle mass loss. Amino Acids. 2017 Jan;49(1):33-47.  
  • Rogeri PS, Zanella R Jr, Martins GL, Garcia MDA, Leite G, Lugaresi R, Gasparini SO, Sperandio GA, Ferreira LHB, Souza-Junior TP, Lancha AH Jr. Strategies to Prevent Sarcopenia in the Aging Process: Role of Protein Intake and Exercise. Nutrients. 2021 Dec 23;14(1):52.  
  • Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6):359.  

 

Pregnancy recommendations 

  • Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015 Jan;145(1):73-8. 
  • Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy. Adv Nutr. 2016 Jul 15;7(4):839S-44S. 
  • Weiler M, Hertzler SR, Dvoretskiy S. Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? Nutrients. 2023 Feb 6;15(4):838. 

Lactation recommendations 

  • IOM Consensus Study Report: DRIs for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005). National Academies Press. page 659  
  • Rasmussen B, Ennis M, Pencharz P, Ball R, Courtney-martin G, Elango R. Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Curr Dev Nutr. 2020 May 29;4(Suppl 2):653.  

Perimenopause / Menopause 

  • Silva TR, Oppermann K, Reis FM, Spritzer PM. Nutrition in Menopausal Women: A Narrative Review. Nutrients. 2021 Jun 23;13(7):2149. 
  • Gregorio L, Brindisi J, Kleppinger A, Sullivan R, Mangano KM, Bihuniak JD, Kenny AM, Kerstetter JE, Insogna KL. Adequate dietary protein is associated with better physical performance among post-menopausal women 60-90 years. J Nutr Health Aging. 2014;18(2):155-60.  


Activity based recommendations

Physically active jobs and >12,000 steps per day  

  • Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.  
  • Gonzalez DE,  et al. International society of sports nutrition position stand: tactical athlete nutrition. J Int Soc Sports Nutr. 2022 Jun 23;19(1):267-315.  

Low intensity activities, competitive 

  • Karpinski, C, Rosenbloom C. Sports Nutrition: A Handbook for Professionals, 6th Edition. Academy of Nutrition and Dietetics, 2017. Pages 543, 553, 559, 565. 

Cardio based activities 6-8x/week and competitive 

  • Brown AF, Brooks SJ, Smith SR, Stephens JM, Lotstein AK, Skiles CM, Alfiero CJ, Meenan MJ. Female Collegiate Dancers Body Composition, Macronutrient and Micronutrient Intake Over Two Academic Years: A Longitudinal Analysis. J Funct Morphol Kinesiol. 2020 Feb 26;5(1):17. 
  • Karpinski, C, Rosenbloom C. Sports Nutrition: A Handbook for Professionals, 6th Edition. Academy of Nutrition and Dietetics, 2017. Pages 555, 561. 

Resistance training 4-8x/week 

  • Karpinski, C, Rosenbloom C. Sports Nutrition: A Handbook for Professionals, 6th Edition. Academy of Nutrition and Dietetics, 2017. Page 547. 
  • Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.  
  • Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, Sherifali D, Gaudichon C, Tomé D, Atherton PJ, Robles MC, Naranjo-Modad S, Braun M, Landi F, Phillips SM. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr;13(2):795-810.  

Resistance training competitive athlete 

  • Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. 
  • Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154.  

Team and court sports 6-8x/week and competitive 

  • Karpinski, C, Rosenbloom C. Sports Nutrition: A Handbook for Professionals, 6th Edition. Academy of Nutrition and Dietetics, 2017. Pages 545, 557, 563, 569. 
  • Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.  

Aerobic/Endurance 4-8x/week 

  • Karpinski, C, Rosenbloom C. Sports Nutrition: A Handbook for Professionals, 6th Edition. Academy of Nutrition and Dietetics, 2017. Pages 549, 551, 567, 571, 573. 

Aerobic/Endurance competitive athlete 

  • Bandegan A, Courtney-Martin G, Rafii M, Pencharz PB, Lemon PWR. Indicator amino acid oxidation protein requirement estimate in endurance-trained men 24 h postexercise exceeds both the EAR and current athlete guidelines. Am J Physiol Endocrinol Metab. 2019 May 1;316(5):E741-E748.  
  • Kato H, Suzuki K, Bannai M, Moore DR. Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PLoS One. 2016 Jun 20;11(6):e0157406. 

Goal based recommendations

Fat loss 

  • Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005 Aug;135(8):1903-10.  
  • Pasiakos SM, Cao JJ, Margolis LM, Sauter ER, Whigham LD, McClung JP, Rood JC, Carbone JW, Combs GF Jr, Young AJ. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. 2013 Sep;27(9):3837-47. 
  • Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65.  
  • Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Dec;96(6):1281-98.  
  • Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173.  
  • Leidy HJ, Carnell NS, Mattes RD, Campbell WW. Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women. Obesity (Silver Spring). 2007 Feb;15(2):421-9.  

Fat loss for athletes  

  • Murphy CH, Hector AJ, Phillips SM. Considerations for protein intake in managing weight loss in athletes. Eur J Sport Sci. 2015;15(1):21-8.  
  • Hector AJ, Phillips SM. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):170-177.  
  • Ruiz-Castellano C, Espinar S, Contreras C, Mata F, Aragon AA, Martínez-Sanz JM. Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review. Nutrients. 2021 Sep 18;13(9):3255.  

Muscle Gain 

  • Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.  
  • Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38.  
  • Baranauskas M, Kupčiūnaitė I, Stukas R. Dietary Intake of Protein and Essential Amino Acids for Sustainable Muscle Development in Elite Male Athletes. Nutrients. 2023 Sep 15;15(18):4003. 


Pea Protein  

  • Banaszek A, Townsend JR, Bender D, Vantrease WC, Marshall AC, Johnson KD. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports. 2019;7(1):12. 
  • Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition. 2015;12(1):3. 
  • Loureiro LL, Ferreira TJ, Cahuê FLC, Bittencourt VZ, Valente AP, Pierucci APTR. Comparison of the effects of pea protein and whey protein on the metabolic profile of soccer athletes: a randomized, double-blind, crossover trial. Front Nutr. 2023 Sep 22;10:1210215. 


Longevity 

  • Strasser B, Volaklis K, Fuchs D, Burtscher M. Role of Dietary Protein and Muscular Fitness on Longevity and Aging. Aging Dis. 2018 Feb 1;9(1):119-132. 
  • Ma J, Li P, Jiang Y, Yang X, Luo Y, Tao L, Guo X, Gao B. The Association between Dietary Nutrient Intake and Acceleration of Aging: Evidence from NHANES. Nutrients. 2024 May 27;16(11):1635. 
  • Traylor DA, Gorissen SHM, Phillips SM. Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance? Adv Nutr. 2018 May 1;9(3):171-182. 
  • Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. 
  • D'Onofrio G, Kirschner J, Prather H, Goldman D, Rozanski A. Musculoskeletal exercise: Its role in promoting health and longevity. Prog Cardiovasc Dis. 2023 Mar-Apr;77:25-36. 


Quality of life and functional abilities for older adults 

  • Ardisson Korat AV, et al. Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort. Am J Clin Nutr. 2024 Feb;119(2):271-282.  
  • Krok-Schoen JL, et al. Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES analysis. J Nutr Health Aging. 2019;23(4):338-347. 
  • Gariballa, S., Alessa, A. Associations between low muscle mass, blood-borne nutritional status and mental health in older patients. BMC Nutr 6, 6 (2020).  
  • Coelho-Júnior, H. J., Rodrigues, B., Uchida, M., & Marzetti, E. (2018). Low Protein Intake Is Associated with Frailty in Older Adults: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 10(9), 1334.  
  • Choi, K. A., Heu, E., Nam, H. C., Park, Y., Kim, D., & Ha, Y. C. (2022). Relationship between Low Muscle Strength, and Protein Intake: A Preliminary Study of Elderly Patients with Hip Fracture. Journal of bone metabolism, 29(1), 17–21.  
  • Coelho-Junior, H. J., Calvani, R., Azzolino, D., Picca, A., Tosato, M., Landi, F., Cesari, M., & Marzetti, E. (2022). Protein Intake and Sarcopenia in Older Adults: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 19(14), 8718.