Protein Calculator

To use our protein calculator, simply answer the questions in our online quiz. You’ll select an age range, enter your height, weight, activity level and basic exercise information, as well as indicate if you’re in a stage of life that may require more protein. Plus, you’ll indicate any current goals. Do your best to enter accurate information and select the answers that pertain to you so that our calculator provides results that best represent your needs. The information you enter is solely used to provide your protein range and will never be shared or published.

In addition to considering an abundance of evidence-based research to estimate protein needs based on activity level, Orgain’s calculator also considers research studies related to your goals as well as varied stages of life for certain individuals such as pregnancy, lactation, perimenopause, menopause and older age. Orgain consulted with a registered dietitian who is well-versed in protein needs and utilized input from Orgain’s team of registered dietitians to help build the calculator.

There are different approaches to estimating how much protein per day is appropriate for individuals, with calculations based on body weight. The amount of protein recommended for both men and women is roughly 0.36 grams per pound (0.8g/kg) of body weight per day. However, this recommended dietary allowance (RDA) is the minimum amount most people need to prevent deficiency rather than the amount of protein to support optimal health, which can vary widely from one individual to the next depending on a variety of factors. Orgain’s calculator uses higher protein factors, based on current literature, to support physical activity, muscle size and strength, satiety, and longevity.

Based on your answers to the questions, our calculator provides an estimate of your protein needs as a range. In addition to everyone having unique circumstances that may dictate the amount of protein they require, there may be ebbs and flows in exact needs due to variations in activity level and other factors, such as menstrual cycle. Our range represents what is likely an ideal minimum and maximum window that should support your health and fitness goals while also allowing flexibility in your diet from day to day.

Protein plays a role in not only building, repairing, and maintaining muscle mass with age, but also in other structural and metabolic roles. Proteins are made up of amino acids that maintain the structure of all body tissues, including your bones, organs and more. These amino acids also produce metabolic compounds such as hormones, enzymes and antibodies, among others. The minimum recommended dietary allowance for protein is set at 0.36 grams per pound (0.8 g/kg) of your body weight. As detailed above, this is the amount recommended to prevent deficiency and ensure basic structural and metabolic functions are supported.

Research also suggests protein plays an important role in helping to support satiety. These reasons, among others, are why Orgain’s protein calculator estimates higher protein needs than the recommended dietary allowance (RDA) - the minimum amount of protein most people need to prevent deficiency rather than the amount of protein to support optimal health, which can vary widely from one individual to the next depending on a variety of factors.

Meeting your protein needs also means not exceeding the higher end of your recommendation. Excess protein intake may displace other nutrients such as carbohydrates that provide energy for your muscles and brain, fiber that is important for gut health, and certain vitamins and minerals found in other food groups.

There is a common misconception that all plant proteins are lower in quality due to lower amounts of essential amino acids and therefore lower bioavailability. However, so long as you’re consuming enough total grams of protein and adequate amounts of essential amino acids, you can meet your protein needs with either animal, plant, or a combination of animal and plant protein.

Many individual plant proteins are found to have lower bioavailability, or ability to be digested, absorbed and utilized, though this is when consumed in isolation. Mixed meals that contain protein from multiple plant sources and Orgain products that are formulated with multiple protein sources (pea, brown rice, chia, mung bean and more) are able to help provide higher amounts of essential amino acids than other single plant protein sources alone. Additionally, emerging research has shown pea protein to be comparable to whey protein when promoting gains in muscle as well as body composition improvements.

We recommend a food-first approach when it comes to meeting your nutritional needs. However, we recognize that even when meeting the 2020-2025 US Dietary Guidelines or sticking to dietary patterns that are internationally recognized as healthy, such as the Mediterranean style diet, it may still be challenging to fulfill recommendations for all nutrients.

American lifestyles are busier than ever and come with long workdays as well as shuttling from one activity or responsibility to another. Additionally, on-the-go considerations such as sports tournaments and exercising out of the home can make the need for a quick, high quality protein source even more valuable. The amount of additional protein that is appropriate will vary from person to person. For a more personalized assessment and recommendations that fit your needs, consult with a registered dietitian of your current health care team.

The claim that only 20-30 grams of protein from a single meal can be digested or absorbed is a myth, not rooted in science. Studies that show that the amount of protein that can be absorbed isn't necessarily limited, but that certain ranges of intake are recommended based on body weight for optimal use for muscle protein synthesis.

A review published by the International Society of Sports Nutrition (ISSN) concludes that to maximize muscle repair and growth, 0.18 grams or protein per pound of body weight (0.4 g/kg) per four eating occasions is recommended. For those who do not regularly resistance train and who do not have goals to build muscle, 0.11 grams of protein per pound of body weight (0.25 g/kg) per four eating occasions, spread out every three to four hours, is recommended to have the appropriate amount of protein available for continued repair and maintenance of muscle throughout the day.

When more protein is consumed than needed in a sitting, the protein can still be digested and absorbed. In cases where the protein is displacing other nutrients, some amino acids may be converted into glucose as an energy source. In cases where excess protein and overall calories are eaten, amino acids can be metabolized into and stored as fat.

We recommend distributing your protein into moderate doses in at least three meals per day. This helps you reap the benefits of protein ingestion all day long, including its satiety and muscle-repair processes. Breakfast tends to be the meal lowest in protein for most people, so consider adding in foods like eggs and Greek yogurt as well as making Orgain’s protein powders and/or ready-to-drink shakes part of your busy morning routine.

Those who engage in physical labor and who exercise regularly can benefit from adding in one or more protein rich snacks or splitting their food intake into four or more moderately sized meals to meet protein and nutrient goals. Examples of protein and nutrient rich snacks include hard boiled eggs with crackers and hummus, low fat cheese and carrots, a roasted edamame and pistachio trail mix, Orgain’s ready-to-drink shakes, cottage cheese with fruit, and Orgain snack bars.

Orgain’s protein calculator uses actual body weight to determine protein recommendations, represented as a range. Use of actual body weight for nutrition assessment is recommended by the Academy of Nutrition and Dietetics, unless assessing certain critically ill patients, which should be at the discretion of an individual's health care team.

Please email your question to medinfo@drinkorgain.com.

No. Our protein calculator provides an estimate of your daily protein needs for informational purposes only. It is not a substitution for medical advice with the purpose of diagnosing, treating, curing or preventing any condition or disease. If you are pregnant, nursing, have a chronic health condition or eating disorder, please consult with your healthcare specialist. Those seeking personalized recommendations to support fitness and athletic goals should consult with a sports dietitian or other healthcare professional.