Protein Calculator

  • If obese, the calculator may provide inappropriately high levels of protein, please fill out a free assessment to discuss your protein requirements and diet goals.
  • These ranges are based on various studies which you can find below in references.
  • If you want help with your nutrition, contact me smile
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  • Antonio, Jose & Ellerbroek, Anya & Silver, Tobin & Orris, Steve & Scheiner, Max & Gonzalez, Adriana & Peacock, Corey. (2015). A high protein diet (3.4 g/kg/day) combined with a heavy resistance training program improves body composition in healthy trained men and women—A follow-up investigation. Journal of the International Society of Sports Nutrition. 12. 39. 10.1186/s12970-015-0100-0.
  • Baar, K., and L.E. Heaton. 2015. In-season recovery nutrition for American football. Sport Sci Exch 28 (144): 1-6.
  • Bolster, D.R., M.A. Pikosky, P.C. Gaine, W. Martin, R.R. Wolfe, K.D. Tipton, D. Maclean, C.M. Maresh, and N.R. Rodriguez. 2005. Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise. Am J Physiol Endocrinol Metab 289:E678-E683.
  • Heaton, L.E., J.K. Davis, E.S. Rawson, R.P. Nuccio, O.C. Witard, W. Stein, K. Baar, J.M. Carter, and L.B. Baker. 2017. Selected in-season nutritional strategies to enhance recovery for team sport athletes: A practical overview. Sports Med 47 (11): 2201-2218.
  • Hector, Amy & Phillips, Stuart. (2017). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. International Journal of Sport Nutrition and Exercise Metabolism. 28. 1-26. 10.1123/ijsnem.2017-0273.
  • Helms, Eric & Zinn, Caryn & Rowlands, David & Brown, Scott. (2013). A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International journal of sport nutrition and exercise metabolism. 24. 10.1123/ijsnem.2013-0054.
  • Houltham, S.D., and D.S. Rowlands 2014. A snapshot of nitrogen balance in endurance-trained women. Appl Physiol Nutr Metab 39 (2): 219-225.
  • Kato, H., K. Suzuki, M. Bannai, and D.R. Moore. 2016. Protein requirements are elevated in endurance athletes after exercise as determined by the indicator amino acid oxidation method. PLoS One 11(6):e0157406.
  • Lemon, Peter. (2000). Beyond the Zone: Protein Needs of Active Individuals. Journal of the American College of Nutrition. 19. 513S-521S. 10.1080/07315724.2000.10718974.
  • Millward, Joe. (2004). Macronutrient Intakes as Determinants of Dietary Protein and Amino Acid Adequacy. The Journal of nutrition. 134. 1588S-1596S. 10.1093/jn/134.6.1588S.
  • Rennie, M.J., and K.D. Tipton. 2000. Protein and amino acid metabolism during and after exercise and the effects of nutrition. Annu Rev Nutr 20:457-483.
  • Tarnopolsky, M.A. 2004. Protein requirements for endurance athletes. Nutrition 20:662-668.
What's the story...
What's the story...Let me tell you a few things about protein

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