How will you use the protein calculator?

• Allcalculator.net's protein calculator calculates your total daily energy expenditure and calculates its percentage. 
• To calculate the calorie, you must enter age, gender, height and weight, and activity level needs for estimation. 
• Finally, the tool will display the amount and calorie equivalent of the proteins you need to eat.
• It determines the daily calorie needs.
• It uses the Harris-Benedict equation to find the body's basal metabolic rate needed for breathing and circulation.
• It also uses an activity multiplier to get an exact result.

 Which foods contain high protein?

A complete protein is a protein that contains a good amount of the nine essential amino acids required in the human Diet. Examples of rich proteins are

Meat/Dairy

• Eggs
• Chicken breast
• Cottage Cheese
• Greek yogurt
• Milk
• Lean beef
• Tuna
• Turkey breast
• Fish
• Shrimp

Vegan/plant-based

• Buckwheat
• Hummus and pita
• Soy products
• Peanut butter on toast
• Beans and rice
• Quinoa
• Hemp and chia seeds
• Spirulina

High-protein foods that are not complete proteins are:

• Almonds
• Broccoli
• Oats
• Lentils
• Chia Seeds
• Ezekiel bread
• Pumpkin seeds
• Peanuts
• Brussels sprouts
• Grapefruit
• Green peas
• Mushrooms
• Avocados.

How much protein do I need?

The protein you need depends on several factors, including weight, age, goals and activity levels. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. Here are the three tested strategies to get enough protein are:

• Eat 3-4 solids meals a day which contains 20-40 grams of protein
• If you prefer only vegetarians, complementary proteins are possible to create complete proteins
• Eat protein-rich snacks like jerky, nuts, a smoothie or a protein shake
• A post workout protein shake maintains 20-40 grams of protein.