Understanding Your Protein Needs
Protein is a macronutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting immune function. The amount of protein you need depends on several factors, including your body weight, age, activity level, and health goals.
Activity Level Multipliers:
- Sedentary: Typically requires 0.8 grams of protein per kilogram of body weight.
- Lightly Active: Requires around 1.0 – 1.2 grams of protein per kilogram of body weight.
- Moderately Active: Requires about 1.2 – 1.5 grams of protein per kilogram of body weight.
- Very Active: Requires approximately 1.5 – 1.8 grams of protein per kilogram of body weight.
- Extra Active: May require 1.8 – 2.2 grams of protein per kilogram of body weight or more, especially for athletes or those in physically demanding jobs.
This calculator provides an estimate. For specific dietary advice tailored to your individual health conditions or advanced fitness goals, consulting a registered dietitian or healthcare professional is recommended.
.calculator-wrapper {
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function calculateProtein() {
var weightKgInput = document.getElementById("weightKg");
var activityLevelSelect = document.getElementById("activityLevel");
var resultDiv = document.getElementById("result");
var weightKg = parseFloat(weightKgInput.value);
var activityLevel = activityLevelSelect.value;
var proteinMultiplier = 0;
if (isNaN(weightKg) || weightKg <= 0) {
resultDiv.innerHTML = "Please enter a valid weight in kilograms.";
return;
}
switch (activityLevel) {
case "sedentary":
proteinMultiplier = 0.8;
break;
case "light":
proteinMultiplier = 1.1; // Using a midpoint for simplicity
break;
case "moderate":
proteinMultiplier = 1.35; // Using a midpoint for simplicity
break;
case "veryActive":
proteinMultiplier = 1.65; // Using a midpoint for simplicity
break;
case "extraActive":
proteinMultiplier = 2.0; // Using a midpoint for simplicity
break;
default:
resultDiv.innerHTML = "Please select a valid activity level.";
return;
}
var dailyProteinGrams = weightKg * proteinMultiplier;
resultDiv.innerHTML = "Your recommended daily protein intake is approximately:
" + dailyProteinGrams.toFixed(1) + " grams.";
}