How Much Protein Should I Consume?

How Much Protein Should I Consume?

One of the most common questions we receive from our customers, is how much protein should I consume? As for all diets the answer is, it depends. It depends on many factors. Age, weight, goals, sex, etc. One of the biggest factor is bio-individuality.  As not all diets fit one person, some might do better with higher protein and lower carbs while others might do better vice versa. Also as all diets, they change depending on season or even age, what worked for you yesterday might now work for you today. We need to listen to our bodies and adjust our diets accordingly. Today we are on a high protein, high fat and low carbs diet.

If you are not sure how much protein you should be consuming the below calculator can be used to assist you determine how much protein you should be consuming.



Protein Calculator

What Are The Best Sources of Protein?

    • Eggs: Are inexpensive and are about 78% protein.


    • Almonds: Loaded with protein and also contain other nutrients such as fiber.


    • Cottage Cheese: Low in fat, loaded with protein and calcium.


    • Chicken: One of the most popular sources of protein.


    • Greek Yogurt: 6 ounces  of non fat Greek yogurt contains 17 grams of protein and only 100 calories.


    • Quinoa: Is one of the most popular superfoods, it is also a complete protein.


    • Lentils: One of the world’s best sources of plant based protein, and also high in fiber.


    • Fish: Not only loaded with protein but also contain omega-3 fatty acids.


    • Peanuts or peanut butter: Both are also loaded with protein, and both have been proven to assist in weight loss.


    • Shrimp: loaded with protein, omega-3 and very low in calories and fat.


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How Much Protein Should I Consume?
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How Much Protein Should I Consume?
Protein is very important. They do most of the work in cells and are required for the structure, function, and regulation of the body's tissues and organs.
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  • Deserted_Queen

    Posted 2018-09-03 5:52 pm

    Out of this list there r many things that I’m not allowed to eat. I have protein deficiency but I can’t increase my weight as per docs.

  • delhifundos2014

    Posted 2018-09-04 1:25 am

    This one gave me real good information. Will have to bookmark this post. We are also using this protein calculator. Good to know that there are so many options are available for protein. Thanks for sharing this blog. Looking forward for more such blogs.

  • mrsyoungade

    Posted 2018-09-04 5:45 am

    Thanks for sharing this information especially for sharing that protein calculator, now I have an idea of how much protein should I consume. I love to eat shrimps, fish and chicken which are good source of protein as you have mentioned.

  • krish

    Posted 2018-09-04 1:06 pm

    Lovely informative article..most of your recommendations form part of my diet….
    Thank you Evelyn..

  • Fran Jorgensen

    Posted 2018-09-04 2:06 pm

    Thank you so much for sharing this protein calculator! I keep talking to hubby about the importance of protein and won’t listen! Now I will give him this calculator!

  • Cityrocka Perry

    Posted 2018-09-04 6:25 pm

    Thank you for this article. I eat lots of shrimp and peanut butter. It’s good to know that I am getting my protein!

  • Serena R Hale

    Posted 2018-09-04 8:20 pm

    A protein calculator is a new one for me. I am almost leery about seeing how much I am supposed to have with my not so physical self.

  • jeferson

    Posted 2018-09-10 6:45 am

    I remember I stacked on protein and I just got bloated..wasnt able to burn it….no exercise……I found out what I did was dead wrong…..

  • Faneshia

    Posted 2018-09-10 7:03 am

    Wow this is just what I needed. With summer time ending it’s important to know and keep up with your intake

  • Harish Joshi

    Posted 2018-09-10 8:49 am

    The calculator is insanely amazing. I have calculated the calories as well as protein required. Also, the post is superß. Thanks!

  • Jeferson

    Posted 2018-09-10 9:46 am

    I remember I stacked on too much protein like i would gather all protein rich foods and would put them in blender and before I knew it I was bloated…..only then I realized I was doing dead wrong……thanks for this post……

  • Coleccion De Fotografia

    Posted 2018-09-10 10:58 am

    The protein calculator is my personal favorite. I am so thankful that you always share such meaningful posts, you know I am a great fan of your blog. Please keep ’em coming! Thanks as always.

  • TheKitchenDoc

    Posted 2018-09-10 1:05 pm

    As a mostly vegetarian person I try to be very careful about what I eat so I have enough protein in my diet

  • Nina

    Posted 2018-09-10 4:36 pm

    This protein calculator is so useful. Sometimes, we get crazy over food and we forget that too much is not good.

  • Blair Villanueva

    Posted 2018-09-11 1:50 am

    Thanks for sharing these valuable information. Am not good with numbers, so this is very helpful guide.

  • Pujarini

    Posted 2018-09-11 4:36 am

    The protein calculator is very helpful. The dietary recommendations are quite informative to plan a healthy diet.

  • my wee thoughts

    Posted 2018-09-11 5:54 am

    This is a helpful guide if you’re working out and if you just wanted to gain muscles. Glad that we can now use an online calculator for it.

  • aisasami

    Posted 2018-09-11 6:04 am

    I been eating some sort of proteins during breakfast as Fabulous, an healthy living app, said that eating proteins can slow down the sugars thus giving me energy.

  • ashleynicolerice

    Posted 2018-09-11 10:04 am

    Love the chart! Very helpful! I find avocados to be a great source of protein as well. 🙂

  • misszestymagazine

    Posted 2018-09-12 12:35 am

    For someone trying to control weight this has been of great help! Thank you for sharing this blog

  • Edwin at Regular Daddy

    Posted 2018-09-12 8:59 am

    I love corn and tofu as the source of protein. I drink soy milk too..

  • Moments Inspire

    Posted 2018-09-13 1:14 pm

    I am currently on a healthy diet and needed to find more ways for protein. I found that protein in my diet helps me not have cravings later.

  • Rylla

    Posted 2018-09-13 1:37 pm

    I didn’t know thats what you could use to find out how much protein, I have been using an app that tells me how much to consume and looking at what you gave us I should be eating less protein than what an app tells me to eat.

  • Amanda

    Posted 2018-09-13 7:53 pm

    This calculator says I should eat 91g of protein and that is about how much I put in based on my macros! How cool!

  • Scott Gombar

    Posted 2018-09-13 8:08 pm

    I have always wondered what the right amount of protein is. This is useful information. Thanks for sharing.

  • Kansas Bonanno

    Posted 2018-09-13 11:11 pm

    What a great artical and a really helpful tool to use when trying to figure out what I need in the day.

  • acraftymix

    Posted 2018-09-14 3:55 am

    Oooooo loved that protein calculator. I never paid too much attention to how much protein I eat, but based on the calcs it looks like I should be upping my daily in take a bit 😀

  • smileymommey

    Posted 2018-09-14 5:12 am

    This blog post had taught me that eggs are the best source of protein and the cheapest at that. I also didn’t realized yoghurt can help do so much for our health.

  • maartjevansandwijk

    Posted 2018-09-14 5:15 am

    Thanks for the information! As a vegan, people always wonder where I get my protein. Now I can just refer them to this post 🙂

  • Megan

    Posted 2018-09-14 8:12 am

    Thanks for this, I appreciate you sharing! I’m always nervous about my intake of protein and this is awesome information.

  • Sue-Tanya Mchorgh

    Posted 2018-09-14 10:44 am

    I never knew a protein calculator existed until now. I truly learned a lot from this post. Thanks for sharing .

  • Tosha Ornelas

    Posted 2018-09-14 12:52 pm

    Great healthy post advice. I love protein but after reading Ur post I need to up my protein thanks

  • Christa Anne

    Posted 2018-09-14 5:22 pm

    This is a great calculator! As a vegetarian, I always try to track my protein intake. Lentils are my favorite!

  • mjndiaye

    Posted 2018-09-14 10:47 pm

    Such a helpful post! I love the easy calculator. I just had a meeting with a nutritionist and we went over some of these so it’s nice to have some more visuals to follow. Pinning for later.

  • DrKLeeBanks

    Posted 2018-09-14 11:10 pm

    You’re right, there’s a lot of information as well as misinformation regarding how much protein to consume. Out of this list, about the only thing I don’t eat is shrimp and lentils.

  • Rachel

    Posted 2018-09-14 11:50 pm

    I definitely need to increase my protein intake. My husband thinks I over do it when I try to though.

  • Ana Ojha

    Posted 2018-09-15 11:43 am

    That protein calculator is amazing! I try to take protein shake after my work-out and add egg and kidney beans in my diet!

  • Linh

    Posted 2018-09-16 5:38 am

    I don’t usually calculate the amount of protein I consume. This prompts me to do so. Thanks for your advice!

  • scrapbookadventures365

    Posted 2018-09-16 2:41 pm

    Very informative and useful . – I would have had no clue before reading this so thank you!

  • OnlybrightNess

    Posted 2018-09-17 1:06 pm

    This is always great to know !! Great post thank you for sharing this, we are not always aware about it ! 🙂

  • Fonda @Savvy Southern Chic

    Posted 2018-09-17 1:13 pm

    Thanks for sharing the calculator! I usually over eat protein.

  • incalexandra

    Posted 2018-09-17 10:25 pm

    Thank you so much for sharing – the protein calculator is such a fantastic idea! I love the information provided here.

  • Daphne’ Adams

    Posted 2018-09-18 3:47 am

    I’m not really a fan of eat this and eat that. I need to be though so thanks for the information.

  • Chantell – Adoration 4 Adventure

    Posted 2018-09-18 4:16 am

    I was surprised about the protein calculator. This is very informative specially for us having diet plans. Thanks for sharing!

  • Preet

    Posted 2018-09-18 6:32 am

    Protein is really important to our body. I didn’t know that we v]can got lot of it from shrimp. Nexttime I will add this to my list.

  • Holly

    Posted 2018-09-18 9:04 am

    Lentils are one of my favorite forms of protein! My fiancee and I are trying to eat more of a vegan diet, so they’re a great option. I also love this calculator! I feel like so many people don’t think about their protein intake and how much they should really be getting.

  • Jasmine – LoveLifeLaughMotherhood

    Posted 2018-09-18 9:48 am

    I think most people don’t know exactly how much protein is best for them. this is an excellent guide!

  • No Compass Necessary

    Posted 2018-09-18 12:00 pm

    I’m so glad you shared this! I’m always questioning my portion sizes and understanding how much protein one should get is so important to maintaining a healthy diet – the calculator is great!

  • Lisa

    Posted 2018-09-18 12:52 pm

    I found this very useful and informative too. I eat a lot of chicken, shrimp and eggs so I’m on the right path!

  • olivialeavesblog

    Posted 2018-09-18 3:15 pm

    Thanks for pulling all this great info together! It can be such a mystery trying to find the best sources of protein!

  • Azlin Bloor

    Posted 2018-09-18 3:18 pm

    Great post, I’m sure lots of people will find this helpful. While I don’t live a low carb lifestyle, I do have a pretty high protein intake, given my workout schedule, and I am definitely better for it.

  • vidyatiru

    Posted 2018-09-18 3:24 pm

    am sure i will be using that protein calculator!! and being vegetarians, i am always on the lookout for the best protein sources for us alway.. thank you

  • themommyfiles03

    Posted 2018-09-18 3:50 pm

    This is some great information about protein and how we should consume. Thank you for sharing this.

  • lauren stewart

    Posted 2018-09-18 5:51 pm

    I am for sure going to be using that protein calculator – such a cool idea!!

  • Danielle

    Posted 2018-09-18 7:30 pm

    This was interesting! It’s great to know exactly how much protein to consume. I also love eggs and quinoa so I’m happy to know they have a lot of protein.

  • Eryka

    Posted 2018-09-18 10:21 pm

    This was one of the most informative posts I’ve read about protein! Thanks for all the info!

  • twinspirational

    Posted 2018-09-18 11:02 pm

    We are always trying to eat more protein to be healthier. We also try to be gluten free during the week.

  • Cia Black

    Posted 2018-09-19 1:47 pm

    All foods I already consumer. I have a high protein diet as it it.

  • Kirstie Kay | Share it Sister

    Posted 2018-09-19 3:29 pm

    I love the calculator you included!!! Such an amazing tool!

  • Nati

    Posted 2018-09-19 4:30 pm

    I am currently trying to lose weight and I’ve slightly increase the proportion of proteins I eat with excellent results! This calculator is awesome!

  • Ben_C

    Posted 2018-09-23 5:09 am

    Perfect article and I am glad you talk about protein. People tend to think they will not have enough… Nobody died from a lack of protein.

    Protein is everywhere and we should not try to find it so much. At least in a balanced diet.

    Ben –

  • notquitesupermommn

    Posted 2018-09-24 9:31 pm

    This calculator is super helpful, I was a little off on how much is the ideal amount to consume. My favorite sources are chicken, eggs and fish!

  • Clara

    Posted 2018-09-24 10:15 pm

    Thanks for the tips on protein. I try to cut back in general, but find when I eat protein I feel more satisfied.

  • Arunas

    Posted 2018-09-25 9:52 am

    Useful read. Nuts and lentils are my favorite forms of protein.

  • mrhappywork

    Posted 2018-09-25 10:24 am

    That calculator is pretty good compared to other ones I’ve seen. I’m glad to see it doesn’t just say you need a TON of protein or as much as possible or something. So many people think protein is a holy macro-nutrient, but it’s just another type of calorie and needs to be eaten in moderation like anything else. For me, I’m plant based diet so lentils, beans, and tofus make up a lot of protein.

  • Mad Mommy

    Posted 2018-09-26 2:57 pm

    I find protein especially important on days I workout. My body craves it.

  • Carol Cassara

    Posted 2018-10-02 8:41 pm

    This is really informative. It’s good to know how much you need everyday and where you can get the nutrients that your body needs to be healthy. Loving that calculator as well, it’s really useful!

  • sweetazaleea

    Posted 2018-10-03 3:50 pm

    Informative post . Thanks for this.
    I eat all of that what u write there.

  • Karla

    Posted 2018-10-03 11:40 pm

    I do love eggs. I just realize that I should not consume too much eggs. 😀

  • Miss Ai

    Posted 2018-10-23 9:11 am

    Thanks for this protein calculator! Very useful!

  • Sanjota Purohit

    Posted 2018-10-23 9:25 am

    We think a lo about junk foods but forget how much protein our body needs.. Great post!

  • Not Taught At School

    Posted 2018-10-23 9:42 am

    Thanks for sharing the calculator, very handy little tool.
    Great tips on Protein in this article.

  • Miisha Bangiya

    Posted 2018-10-23 10:03 am

    Very informative. I personally like to add peanut butter to whole-grain foods such as breads, bagels and crackers.

  • Ritika Sharma

    Posted 2018-10-23 1:43 pm

    Hey, Thanks for that protein calculator! It’s going to be superbly helpful to me. I must say, keep up the good work.

  • iamlauren92

    Posted 2018-10-23 6:10 pm

    Loving the protein calculator thank you!

  • Kela Rich

    Posted 2018-10-23 6:30 pm

    I always wondered about how much protein I should consume. Thanks for this.

  • reikamisakisan

    Posted 2018-10-23 8:49 pm

    I don’t eat much and I’m not one to eat healthy foods. The only protein that I actually consume is from eggs and banana. This will definitely help me out. Thank you!

  • Christineong

    Posted 2018-10-24 12:46 pm

    Awww diet…. my greatest weakness…

  • UK Finance Blog

    Posted 2018-10-26 2:12 am

    I always like my proten from eggs. However, my doc has warned against consuming more than two per day.

  • Adaezeboltbethel

    Posted 2018-10-26 7:12 am

    Thanks for this informative post. I just discovered I am not taking enough protein.

  • Blair villanueva

    Posted 2018-10-28 3:07 am

    I tend to eat whatever I feel what to eat based on my mood and it’s availability. Good to stop by at your blog and learn new information.

  • TheKitchenDoc

    Posted 2018-10-28 1:03 pm

    So cool. Eggs are my favorite source of protein, specially for kids. We eat lot of lentils too..:)


    Posted 2018-10-31 10:13 am

    I have learnt so much from this post – I literally had no knowledge about protein, the amount I should be consuming or what it does to my body. I will have to eat more carefully in future 🙂 x

  • Hibbs Life and Style

    Posted 2018-11-03 11:00 am

    Thank you for sharing this information. So useful!

  • Lyosha Varezhkina (@lyoshathegirl)

    Posted 2018-11-03 11:04 am

    protein is always kinda tricky to calculate. Needs vary and change pretty quickly which is making me feel a little odd about it all the time. I always consult with doc and trainer to figure it out

  • Stephanie

    Posted 2018-11-03 8:08 pm

    This is a great list! My oldest doesn’t eat much meat, so I worry about his protein intake. He eats quite a few of these other foods, though, including peanut butter so hopefully it’s enough.

  • Shannon

    Posted 2018-11-03 10:56 pm

    I totally wish that there was no such thing as too much protein!!

  • Kate Kreates

    Posted 2018-11-04 6:44 am

    This is really helpful… my daughter is a competitive swimmer who trains 7 times a week and I’m always wondering how much protein she should be eating and what the best sources are.

  • Chastity

    Posted 2018-11-04 9:35 am

    I definitely make sure I get enough protein in my diet. And after reading this post I didn’t realize how much I intake. I have changed my diet to more chicken and fish and it’s made me feel wonderful.

  • Angela

    Posted 2018-11-04 3:25 pm

    I must try this! I think I eat too much of protein!

  • Cindy

    Posted 2018-11-04 4:35 pm

    Protein is important and it was great to see that you incorporated vegan and vegetarian options.

  • Andrea Larson

    Posted 2018-11-04 8:08 pm

    Wow, this protein calculator is pretty handy! Looks like I was consuming a lot less then I am supposed to. I was thinking that I am fine with it so far though.

  • Fairuz Ibrahim

    Posted 2018-11-04 11:55 pm

    These are great tips. I often wondered how much protein I need in a day. It’s great to know where and how I can get the optimal protein intake.

  • Courtney

    Posted 2018-11-05 12:28 am

    Oooo so much valuable info here! High protein diets are all the rage right now, so it’s good to know how much is the right amount

  • Shannon

    Posted 2018-11-05 10:41 am

    I love protein and wish I could eat as much as I want! I should definitely be more contentious about what I’m eating and how much!

  • Daisy Blue

    Posted 2018-11-05 12:49 pm

    Thank you so much! Very useful. I love this fast protein calculator. 🙂

  • Helen at Casa Costello

    Posted 2018-11-05 4:18 pm

    I cook a high protein diet for my daughter who is an elite athlete. Really easy to do – especially eggs & chicken/turkey that the whole family can enjoy too.

  • Flossie

    Posted 2018-11-06 12:18 am

    Thanks for the reminder about cottage cheese! And I LOVE quinoa – try to cook it at least once a week!

  • helenevlacho

    Posted 2018-11-06 1:35 pm

    I never paid too much attention to how much protein I eat. That for I have never thought of using a calculator like this. It’s super helpful though, and it’s time to check it often as I need to control my eating behavior.

  • Glenda

    Posted 2018-11-06 2:31 pm

    Thank you for the tips and protein calculator. I am a vegitarian and I am always wondering if I am eating enough protein.

  • Nati

    Posted 2018-11-06 5:57 pm

    This calculator is amazing! I have never thought I needed so much protein, but in a recent test I did, it resulted that I wasn’t eating enough proteins! I also appreciate your suggestions, because I have several allergies and food intolerances, like eggs! I get sick whenever I eat eggs 🙁

  • Rikki Ridgeway |

    Posted 2018-11-07 12:34 pm

    I would assume that the protein needed to survive would depend on the person. I still learned a lot with this post, so thank you. I didn’t know that Almonds were a good source of protein, but then again – I don’t eat them very often, so I suppose that is why. lol.


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