The free tools will help you calculate your optimum daily protein target and find the foods to help you reach it.
By Linda Hubbard, Founder of To Your Health / Nutrition & Health Coaching
As a health and nutrition professional, I am often asked two questions about dietary protein: “How much do I need?” and “How can I incorporate more protein into my diet?” The answers to these questions vary from person to person, based on their gender, age, weight, activity level, and dietary preferences or restrictions.
It was these very questions (and the need for answers) that led me to develop the two tools I am introducing today. These tools are free, easy to use, and available on our To Your Health website. Specifically, they are:
1. Our Daily Protein Intake Calculator
Using the latest peer-reviewed studies and scientific panel recommendations, this tool will calculate your optimal daily amount of protein, personalized for you based on your gender, age, weight, and level of activity.
2. Our Guide to Protein-Rich Foods
Once you have calculated your daily protein target, this guide will help you find the foods that are highest in protein and incorporate them into your diet. The guide covers meat, seafood, dairy, and plant-based protein sources with estimated grams of protein per serving, so you can easily measure how much protein you are getting in each meal.
You can find both of these tools by going to:
www.toyourhealth360.com/protein-calculator/
What follows are some frequently asked questions about protein in general and the calculator and guide in particular:
Why is protein so important in maintaining good health?
Protein is the body’s primary building material — it maintains and repairs muscle, supports immune function, regulates hormones, and powers cellular metabolism. For aging adults especially, adequate protein (along with strength training) directly combats sarcopenia, or age-related muscle loss.
Who is the protein calculator meant for?
The calculator is for adults age 18-100. It is meant for a broad spectrum of laypeople and covers a wide variety of athletic activity. It is especially useful for middle-aged women (age 40-64) and men and women in their senior years (age 65+), recommending protein intake levels to combat sarcopenia.
Does To Your Health collect personal information or email addresses from users of this calculator?
No. The calculator is free and no information about the user is saved. We offer this calculator as a public service to educate people and help them reach their optimal protein level.
What makes this calculator different from other protein calculators on the internet?
Many online protein calculators (e.g. the current USDA calculator) rely on outdated science, producing minimum dietary targets that fall short of current recommended levels. This calculator is different — it draws on the latest peer-reviewed research to deliver age-specific protein ranges calibrated separately for adults 18–39, 40–64, and 65+. It further adjusts by gender, weight, and activity level, giving a recommendation that is personalized to the user’s specific profile.
What’s in the Guide to Protein-Rich Foods?
The guide features over 60 protein-rich foods categorized into meat & poultry, seafood, dairy, and plant-based sources. The tables in the guide list each food along with the estimated grams of protein per serving, making it easy to add up how much protein you are getting in each meal. Additionally, the guide offers a sample one-day menu to show how 100 grams of protein can fit into a realistic day of eating.
And finally, remember these two things:
- Knowing the level of protein you need in your diet can be personally empowering.
- Making small changes and food swaps in your diet can really help you in reaching your overall health goals.
I hope that the protein calculator and guide to protein-rich foods will help in accomplishing these two important things and ultimately help you on your journey toward better health!
Linda Hubbard is an RN, Nutrition Specialist, Health Coach & Founder of To Your Health, a national nutrition and wellness coaching firm based in Wallingford, CT and serving clients in all states.