What is the difference between animal and plant proteins?

Animal proteins (meat, fish, eggs, milk) generally contain all 9 essential amino acids in sufficient amounts, with higher digestibility (high DIAAS score). Plant proteins often need to be combined (e.g. legumes + grains) to get a complete profile. Whey has the highest score of all (DIAAS 1.09), followed by casein, egg and beef.

Daily protein calculator

Free tool · Calculated in 30 seconds

7 activity profiles · 12 food equivalents · ANSES & ISSN references

Calculate your exact daily protein requirement based on your profile. Get your personalized range, equivalents in common foods, the optimal split over 4 meals and a cost comparison between food sources and supplements.

Your measurements

Weight

70 kg

30 kg250 kg

Age

30 years

14 years100 years

Height

175 cm

100 cm230 cm

Sex

Activity level and goal

Training sessions per week

Adjusts your requirement within the range of the selected profile.

Special situations (optional)

How your protein needs are calculated

The calculation multiplies your body weight by a coefficient (in grams per kilogram of body weight) determined by your activity level and goal. This coefficient comes from the official recommendations of ANSES, EFSA and the International Society of Sports Nutrition (ISSN).

The references used

For the sedentary population, the reference is 0.8 g/kg/day (ANSES, EFSA). For endurance athletes, ISSN recommendations place the requirement between 1.2 and 1.4 g/kg/day. For weight training and muscle gain, the meta-analysis by Morton et al. (British Journal of Sports Medicine, 2018) sets the benefit threshold at 1.6 g/kg/day, with a ceiling around 2.2 g/kg/day. During a cutting phase with a calorie deficit, needs rise to 2.4 g/kg/day to preserve lean mass (Helms et al., 2014).

Specific adjustments

From age 65, sarcopenia justifies a minimum intake of 1.2 g/kg/day (PROT-AGE Study Group recommendation). During pregnancy, an extra 25 g/day is recommended in the 2nd and 3rd trimesters (EFSA). During breastfeeding, the extra amount is 20 g/day. For vegan diets, a 10% bonus is applied to compensate for the lower digestibility of plant proteins (DIAAS score).

Frequently asked questions

How much protein do I need per day?

Needs range from 0.8 g/kg/day for a sedentary adult (ANSES) to 2.2 g/kg/day for an athlete who is bulking. Seniors have higher needs (1.2-1.5 g/kg/day) to counter sarcopenia. Pregnant and breastfeeding women get an extra 25 g/day and 20 g/day respectively.

Animal or plant proteins: what is the difference?

Animal proteins contain all 9 essential amino acids with higher digestibility. Plant proteins need to be combined (legumes + grains) to get a complete profile. Whey has the highest DIAAS score (1.09), followed by casein, egg and beef.

Can you exceed 2 g of protein per kilo?

In healthy individuals, intakes of up to 2.5-3 g/kg/day have not shown harmful effects on the kidneys. Beyond that, the benefits for muscle protein synthesis plateau. People with chronic kidney disease should consult a professional before increasing their intake.

Is whey necessary to meet my needs?

No. Food easily covers the needs of most profiles. Whey is a practical tool to complement high needs (athletes, seniors) or to make it easier to get a fast-digesting dose around training. The cost per gram is often lower than that of meat or fish.

Is the calculator GDPR-compliant?

Yes, by design. The calculation runs entirely in your browser. Your data never leaves your device and is not sent to any server. No tracking cookies, no sign-up.

What scientific references is the calculation based on?

ANSES, EFSA, ISSN (International Society of Sports Nutrition) and the recent meta-analyses by Morton et al. (2018) in the British Journal of Sports Medicine, as well as the work of the PROT-AGE Study Group for seniors.