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How To Calculate Protein Intake?


Boost your protein intake and achieve your health goals with our guide on calculating protein intake. Learn about the importance of protein, sources of protein, and simple tips to increase your information.

Are you looking to increase your protein intake but need to know how much you need to consume? Understanding how to calculate protein intake is essential for attaining your health goals. Protein is a crucial macronutrient that helps your body repair and build muscles, maintain bone health, and support a robust immune system. In this blog post, we will discuss how to calculate protein intake and provide tips for consuming enough protein to meet your daily requirements.

How to Calculate Your Protein Intake

Calculating your protein needs can be done in a few simple steps. First, determine your weight in pounds and then multiply it by 0.36. This multiplication will give you the minimum amount of protein you should consume in grams each day. For example, if you weigh 150 pounds, the minimum protein recommendation would be 54 grams daily.

However, it’s important to note that your protein requirements may vary depending on your age, sex, weight, physical activity level, and overall health goals. For instance, athletes and bodybuilders may require higher protein intakes to support their muscles’ recovery and growth, while individuals looking to lose weight may benefit from higher protein intake to reduce appetite and increase satiety.

The protein requirement per day may also differ for infants, children, and pregnant or breastfeeding women, so it’s essential to consult with a healthcare professional to determine your individual protein needs.

Sources of Protein

Protein can be found in many foods, both animal-based and plant-based. Animal-based sources include meat, poultry, fish, eggs, and dairy products. However, for those who prefer a vegetarian or vegan lifestyle or have dairy allergies, plant-based protein options include beans, lentils, nuts, seeds, and soy products.

Supplementation with protein powder is also an option for individuals looking to increase their protein intake. Panchamrit’s Plant Protein Powder is an excellent plant-based protein source free from artificial sweeteners, soy, and gluten. It is formulated with ayurvedic herbs like ashwagandha and holy basil to improve overall health and well-being.

Tips for Increasing Your Protein Intake

Boosting your protein intake is easier than it seems. Introducing some of these simple changes to your diet can help you grow your protein intake:

  • Start your day with a protein-rich breakfast, such as eggs, Greek yogurt, or a protein smoothie.
  • Include a protein source with each dinner and snack. Try adding chicken or tofu to your salads or nuts to your yogurt.
  • Choose wasted protein sources such as beans, fish, and legumes to keep your calorie intake in check.
  • Investigate plant-based protein sources like quinoa and hemp seeds to add variety to your meals.
  • Use protein powders such as Panchamrit’s Plant Protein Powder to supplement your meals or as a post-workout recovery drink.


Protein is a vital nutrient for maintaining optimal health and well-being. Calculating your protein intake and incorporating protein-rich foods into your diet can be done with simple steps. Remember to consume enough protein to support your health goals, and consider using plant-based protein powder as a convenient and affordable option to meet your daily protein needs. To shop for our other ayurvedic supplements, visit our website.

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