Metric Unit Protein Intake Calculator
Here’s a table that outlines key information about protein intake, including recommended amounts, sources, and guidelines for various groups. It uses metric units for measurements.
| Category | Recommended Protein Intake | Sources of Protein | Notes |
|---|---|---|---|
| General Adult Population | 0.8 – 1.0 grams per kg of body weight | Meat, fish, eggs, dairy, legumes, nuts, seeds, tofu, quinoa | The recommended intake varies depending on activity level and health goals |
| Active Adults / Athletes | 1.2 – 2.0 grams per kg of body weight | Lean meats, poultry, fish, eggs, protein shakes, legumes | Athletes and those engaging in intense physical activity may require more protein |
| Pregnant Women | 1.1 grams per kg of body weight | Eggs, poultry, dairy, legumes, lean meats, nuts | Increased need for protein to support fetal growth and maternal health |
| Older Adults | 1.0 – 1.2 grams per kg of body weight | Lean meats, fish, dairy, legumes, plant-based protein sources | Older adults may need slightly more protein to help maintain muscle mass |
| Vegetarians/Vegans | 1.0 – 1.2 grams per kg of body weight | Lentils, beans, quinoa, tofu, tempeh, seeds, nuts, plant-based protein powders | Plant-based sources may require combining for complete amino acid profiles |
| Children (4-13 years) | 1.0 – 1.5 grams per kg of body weight | Lean meats, dairy, legumes, eggs, nuts, seeds | Needs vary with age and growth stage |
| Infants (0-6 months) | 1.5 – 2.0 grams per kg of body weight | Breast milk or infant formula (primary protein source) | Protein from breast milk/formula is ideal for infants |
| Elderly (65+ years) | 1.0 – 1.2 grams per kg of body weight | Lean meats, dairy, legumes, fish, nuts | Protein supports muscle preservation and overall health |
| Bodybuilders (during bulking) | 2.0 – 2.5 grams per kg of body weight | Chicken, turkey, fish, lean beef, protein shakes, eggs | Higher intake supports muscle growth and recovery |
Conversion Examples (Metric Units):
- 1 cup of cooked lentils: ~18 grams of protein
- 100 grams of chicken breast: ~30 grams of protein
- 1 large egg: ~6 grams of protein
- 200 ml of milk: ~7 grams of protein
- 1 scoop of whey protein: ~20-25 grams of protein