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Daily Protein Intake Calculator is a tool that allows you to easily calculate the "recommended daily protein amount", "insufficient protein amount", and "additional protein drink required" by inputting and selecting "weight", "activity level", "protein intake from food", "protein amount per protein cup", and "daily protein drink intake".

Recommended Protein Intake
- g/day
Protein Intake from Meals
- g
Protein Intake from Shakes
- g
Total Protein Intake
- g
Protein Deficit
- g
Additional Protein Shakes Needed
- servings
Advice
-
This tool provides general protein intake estimates for healthy adults and is not intended for medical diagnosis or personalized nutrition advice. Individuals with kidney/liver disease, pregnant/nursing women, or those requiring special dietary management should consult a doctor or dietitian rather than relying on these results. The operator assumes no responsibility for any damages resulting from use of this tool.

How to Use

  1. Enter your "body fat percentage".
  2. Select your "age group", "activity level", "season", and "purpose".
  3. The tool will automatically display "Daily Water Intake Recommendation" and "Recommended Direct Water Intake (excluding water from food)".

About Water Intake Calculation

This tool estimates your daily water intake needs based on factors including:

Basic Formula

Body weight × Purpose-specific water coefficient with adjustments for age, activity level, season, and gender.

  • Body weight: Input in kg
  • Purpose coefficients (mL/kg):
    • General: 35
    • Elderly: 30
    • Weight loss: 45
    • Exercise: 50

Adjustment Factors

  • Age adjustment: 40+ years +100mL, 60+ years +150mL
  • Activity level: Moderate +200mL, High +400mL
  • Seasonal adjustment: Spring +100mL, Autumn +150mL, Summer +300mL
  • Gender adjustment: Male +100mL (accounting for muscle mass)

Beverage Intake Recommendation

The calculated amount represents total water intake from both food and beverages. Since about 50% typically comes from food for Japanese people, we recommend drinking approximately total × 0.5 in beverages for balanced hydration.

References

Protein Intake Methods

Difference Between Protein and Protein Supplements

Protein is a fundamental nutrient that builds muscles, skin, organs, and hormones.
Protein supplements (powders) are concentrated protein products designed for efficient supplementation.

Protein supplements are "products containing protein" rather than protein itself - they're simply one method of increasing protein intake.

Protein Supplement Options

There are various ways to consume protein supplements depending on your goals and lifestyle.

Main Consumption Methods

Method Description Benefits Considerations
Shakes with Water/Milk The most common method - mixing powder with liquid • Quick and convenient
• Fast absorption (especially with water)
• Ideal for morning/post-workout/bedtime 		• Milk increases calories
• Some products mix poorly (shaker recommended)
Protein Bars Protein-rich snacks • Portable snack alternative
• Chewing provides satiety 		• Some contain high fats/sugars
• Typically only 10-20g protein per bar
Protein Yogurts/Jellies Commercial high-protein foods • Easy snack replacement
• Refreshing when chilled 		• Slightly more expensive
• Some have short shelf lives
Cooking Additive Adding powder to soups, pancakes, etc. • Easily incorporated into meals
• Flavor customizable 		• Some products degrade with heat
• May alter flavor

Optimal Protein Timing

  • Within 30 minutes post-workout: Maximizes muscle recovery during the "golden window"
  • Morning: Replenishes protein broken down during sleep
  • Before bed: Supports overnight muscle recovery
  • As snacks: Convenient between-meal nutrition

Protein Content by Product (per serving)

Typical protein content in popular products (approximate values as of 2024):

Product Type Protein per Serving Link
SAVAS Whey Protein 100 WPC ~15.0g (per 21g) Official Site
MyProtein Impact Whey WPC ~21.0g (per 25g) Official Site
BEAST LEGEND Natural WPC ~20.0g (per 29g) Official Site
Gold Standard (ON) WPI Blend ~24.0g (per 30.4g) Official Site

*Actual protein content may vary by flavor/packaging. Verify nutritional information on product labels or official websites.

Avoiding Excessive Protein Intake

Balance protein intake between whole foods and supplements. Excessive consumption may strain digestion/kidneys - stay within recommended limits.

Notes

This tool is available for free.

*This program was created and tested using PHP8.2.22.
*Please send us your opinions and requests (requests for improvements) for all users.