How Much Protein Do You Really Need? How Do I Calculate How Much Protein I Need?

These are the common question that comes to every person's mind whether it is a girl or a boy according to their body requirement, how much protein do I need a calculator, how much protein does a woman need, how much protein do I need to lose weight, how much protein do I need to build muscle, protein requirements by age.

If you don't exercise on a daily basis, the answer to how much protein you require is straightforward: The government's recommended levels of 0.3-0.4 grams per pound of body weight are more than adequate. 

However, if you're lifting weights, running, cycling, or doing any other type of physical activity, you should probably increase your intake.

You put greater stress on your body when you exercise. Muscle cells are damaged when you exercise. Protein synthesis is the process through which biological cells produce new proteins that aid in tissue repair and regeneration. 

Higher protein levels aid in this process, as well as improve brain function and insulin sensitivity.

When endurance training, you should up your intake to around 0.45-0.65 grams per pound of bodyweight - depending on the level of activity. 

If powerlifting, or looking to bulk up, this increases further to around 0.75-1 gram per pound. There are rarer situations where it is necessary to increase intake further. 

For example, if you are training 5 times per week, you are in a caloric deficit, you are already very lean, and you are looking to build or preserve the muscle you should consume more than 1 gram per pound. Even so, the upper limit should be 1.4 grams per pound of body weight.

Complete Proteins

When planning your diet, it is important to take into account whether the protein is complete or not. Bread, for instance, contains protein but lacks certain amino acids. This means that it is "incomplete".

 However, by combining bread with other foods (such as beans, which contain the missing amino acids), you can form a complete protein. A complete protein is one that contains all nine essential amino acids.

When it comes to forming complete proteins, it can be hard work trying to find foods that complement each other. For this reason, there is a great site that allows you to examine the protein profile of thousands of foods. 

When viewing an item, there is even an option to view foods with complementary amino acids profiles.

Calculating Daily Requirements

If you are unsure about how much protein you need while exercising and/or dieting, there are a few online calculators which can help you find the answer. 

This is probably one of the better protein calculators as it takes account of a wide range of criteria while including references to the research used to build it.

Robin Young is the founder of Fitness Savvy. In addition to producing in-depth fitness articles, and building the UK's first dedicated fitness price comparison site, he writes detailed buying guides to help customers make informed purchases.

Check out thousands of protein products, filter by attributes such as macro ratio and BCAA content, watch demos and taste tests, and compare products and prices.