��<!DOCTYPE html> <html lang="en"> <head> <meta charset="UTF-8"> <meta name="viewport" content="width=device-width, initial-scale=1.0"> <title>Protein Calculator - Daily Protein Intake Calculator | Free Online Tool</title> <meta name="description" content="Calculate your daily protein needs based on weight, activity level, and fitness goals. 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href="favicon.ico"> <style> .calculator-container { max-width: 800px; margin: 20px auto; padding: 20px; background: white; border-radius: 10px; box-shadow: 0 0 10px rgba(0,0,0,0.1); } .input-section { display: grid; grid-template-columns: 1fr 1fr; gap: 20px; margin-bottom: 20px; } .input-group { display: flex; flex-direction: column; } .input-group label { margin-bottom: 8px; font-weight: bold; color: #333; } .input-group input, .input-group select { padding: 12px; border: 2px solid #ddd; border-radius: 5px; font-size: 16px; } .unit-toggle { display: flex; gap: 10px; margin-bottom: 15px; } .unit-btn { padding: 8px 16px; border: 2px solid #007bff; background: white; color: #007bff; border-radius: 5px; cursor: pointer; transition: all 0.3s; } .unit-btn.active { background: #007bff; color: white; } .calculate-btn { background: #007bff; color: white; padding: 12px 30px; border: none; border-radius: 5px; font-size: 18px; cursor: pointer; width: 100%; margin: 20px 0; } .calculate-btn:hover { background: #0056b3; } .results { margin-top: 30px; padding: 20px; background: #f8f9fa; border-radius: 8px; border-left: 4px solid #007bff; } .protein-card { background: white; padding: 20px; margin: 15px 0; border-radius: 8px; border-left: 4px solid #28a745; box-shadow: 0 2px 4px rgba(0,0,0,0.1); } .protein-amount { font-size: 24px; font-weight: bold; color: #007bff; margin-bottom: 10px; } .protein-method { color: #666; margin-bottom: 5px; } .meal-distribution { background: #e9ecef; padding: 15px; border-radius: 8px; margin: 15px 0; } .meal-row { display: flex; justify-content: space-between; padding: 5px 0; border-bottom: 1px solid #ddd; } .meal-row:last-child { border-bottom: none; } .food-sources { background: white; padding: 15px; border-radius: 8px; margin: 15px 0; border: 1px solid #ddd; } .source-category { margin-bottom: 15px; } .source-title { font-weight: bold; color: #333; margin-bottom: 8px; border-bottom: 2px solid #007bff; padding-bottom: 5px; } .source-list { display: 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fa-bars"></i> </div> </div> </header> <div class="container"> <header> <h1>Protein Calculator</h1> <p>Calculate your daily protein requirements based on your weight, activity level, and fitness goals.</p> </header> <div class="calculator-container"> <div class="unit-toggle"> <button class="unit-btn active" onclick="toggleUnits('metric')">Metric (kg)</button> <button class="unit-btn" onclick="toggleUnits('imperial')">Imperial (lbs)</button> </div> <div class="input-section"> <div class="input-group"> <label for="weight">Body Weight:</label> <input type="number" id="weight" placeholder="Enter your weight" step="0.1"> <small id="weight-unit">kg</small> </div> <div class="input-group"> <label for="age">Age:</label> <input type="number" id="age" min="15" max="100" placeholder="Enter your age"> </div> <div class="input-group"> <label for="gender">Gender:</label> <select id="gender"> <option value="male">Male</option> <option value="female">Female</option> </select> </div> <div class="input-group"> <label for="activity">Activity Level:</label> <select id="activity"> <option value="sedentary">Sedentary (little/no exercise)</option> <option value="light">Lightly Active (light exercise 1-3 days/week)</option> <option value="moderate">Moderately Active (moderate exercise 3-5 days/week)</option> <option value="very">Very Active (hard exercise 6-7 days/week)</option> <option value="extreme">Extremely Active (very hard exercise, physical job)</option> </select> </div> <div class="input-group"> <label for="goal">Primary Goal:</label> <select id="goal"> <option value="maintenance">Maintain Weight/Health</option> <option value="muscle">Build Muscle</option> <option value="weight-loss">Lose Weight</option> <option value="athletic">Athletic Performance</option> <option value="elderly">Active Aging (65+)</option> </select> </div> <div class="input-group"> <label for="bodyFat">Body Fat % (optional):</label> <input type="number" id="bodyFat" min="5" max="50" placeholder="Enter body fat percentage"> </div> </div> <button class="calculate-btn" onclick="calculateProtein()">Calculate Protein Needs</button> <div id="results" class="results" style="display: none;"> <h3>Your Daily Protein Requirements</h3> <div id="protein-recommendations"></div> <div id="meal-distribution"></div> <div id="food-sources"></div> </div> </div> <div class="tips-section"> <h3>Protein Requirements by Goal</h3> <h4>General Guidelines (per kg body weight):</h4> <ul> <li><strong>Sedentary Adults:</strong> 0.8-1.0g/kg</li> <li><strong>Active Individuals:</strong> 1.2-1.4g/kg</li> <li><strong>Muscle Building:</strong> 1.6-2.2g/kg</li> <li><strong>Weight Loss:</strong> 1.2-1.6g/kg</li> <li><strong>Athletes:</strong> 1.4-2.0g/kg</li> <li><strong>Elderly (65+):</strong> 1.0-1.2g/kg</li> </ul> <h4>Timing Considerations:</h4> <ul> <li><strong>Post-Workout:</strong> 20-40g within 2 hours</li> <li><strong>Before Bed:</strong> 20-30g casein protein</li> <li><strong>Throughout Day:</strong> 20-30g per meal</li> <li><strong>Breakfast:</strong> Include protein to start metabolism</li> </ul> <h4>Quality Matters:</h4> <ul> <li><strong>Complete Proteins:</strong> Contain all essential amino acids</li> <li><strong>Variety:</strong> Combine different protein sources</li> <li><strong>Leucine:</strong> Key amino acid for muscle synthesis (2.5-3g per meal)</li> <li><strong>Digestibility:</strong> Animal proteins generally more bioavailable</li> </ul> </div> <div class="tips-section"> <h3>Special Considerations</h3> <h4>Increased Protein Needs:</h4> <ul> <li>Pregnancy and breastfeeding</li> <li>Recovery from illness or injury</li> <li>High training volume athletes</li> <li>Older adults (sarcopenia prevention)</li> <li>Caloric restriction/weight loss</li> </ul> <h4>Signs of Adequate Protein Intake:</h4> <ul> <li>Stable energy levels throughout the day</li> <li>Satisfying fullness after meals</li> <li>Maintenance or growth of muscle mass</li> <li>Good recovery from workouts</li> <li>Healthy hair, skin, and nails</li> </ul> <h4>Potential Risks of Excessive Protein:</h4> <ul> <li>Kidney strain (in those with existing kidney issues)</li> <li>Digestive discomfort</li> <li>Dehydration (increased water needs)</li> <li>Nutrient imbalance (crowding out other macros)</li> </ul> </div> </div> <footer class="footer"> <div class="container"> <div class="footer-content"> <div class="footer-section"> <h4>Calculator Tools</h4> <ul> <li><a href="index.html">Home</a></li> <li><a href="sitemap.html">All Calculators</a></li> <li><a href="#about">About</a></li> </ul> </div> <div class="footer-section"> <h4>Categories</h4> <ul> <li><a href="#financial">Financial</a></li> <li><a href="#health">Health & Fitness</a></li> <li><a href="#math">Math</a></li> <li><a href="#time">Time & Date</a></li> </ul> </div> <div class="footer-section"> <h4>Support</h4> <ul> <li><a href="#privacy">Privacy Policy</a></li> <li><a href="#terms">Terms of Use</a></li> <li><a href="#contact">Contact</a></li> </ul> </div> </div> <div class="footer-bottom"> <p>&copy; 2024 Calculator Tools. All rights reserved.</p> <p>Designed & Developed by <strong>Long Th�i B�o</strong> | Unauthorized copying is strictly prohibited</p> <p><small>All content, design, and code are protected by copyright law</small></p> </div> </div> </footer> <script> let isMetric = true; function toggleUnits(unit) { isMetric = unit === 'metric'; // Update button appearance document.querySelectorAll('.unit-btn').forEach(btn => { btn.classList.remove('active'); }); event.target.classList.add('active'); // Update unit labels and placeholders document.getElementById('weight-unit').textContent = isMetric ? 'kg' : 'lbs'; document.getElementById('weight').placeholder = isMetric ? 'Enter weight in kg' : 'Enter weight in lbs'; } function calculateProtein() { const weight = parseFloat(document.getElementById('weight').value); const age = parseInt(document.getElementById('age').value); const gender = document.getElementById('gender').value; const activity = document.getElementById('activity').value; const goal = document.getElementById('goal').value; const bodyFat = parseFloat(document.getElementById('bodyFat').value) || null; if (!weight || !age) { alert('Please enter your weight and age.'); return; } // Convert to kg if needed let weightKg = weight; if (!isMetric) { weightKg = weight * 0.453592; } // Calculate lean body mass if body fat is provided let leanBodyMass = weightKg; if (bodyFat) { leanBodyMass = weightKg * (1 - bodyFat / 100); } // Determine protein requirements based on goal and activity let proteinMultipliers = { maintenance: { sedentary: 0.8, light: 1.0, moderate: 1.2, very: 1.4, extreme: 1.6 }, muscle: { sedentary: 1.6, light: 1.8, moderate: 2.0, very: 2.2, extreme: 2.4 }, 'weight-loss': { sedentary: 1.2, light: 1.4, moderate: 1.6, very: 1.8, extreme: 2.0 }, athletic: { sedentary: 1.4, light: 1.6, moderate: 1.8, very: 2.0, extreme: 2.2 }, elderly: { sedentary: 1.0, light: 1.2, moderate: 1.4, very: 1.6, extreme: 1.8 } }; // Age adjustments let ageMultiplier = 1.0; if (age >= 65) { ageMultiplier = 1.1; // Increased needs for elderly } // Gender adjustments (minimal difference) let genderMultiplier = gender === 'male' ? 1.0 : 0.95; const baseMultiplier = proteinMultipliers[goal][activity]; const finalMultiplier = baseMultiplier * ageMultiplier * genderMultiplier; // Calculate protein needs const proteinGrams = bodyFat ? leanBodyMass * finalMultiplier * 1.1 : weightKg * finalMultiplier; const proteinGramsMin = proteinGrams * 0.9; const proteinGramsMax = proteinGrams * 1.1; // Convert to display units const displayUnit = isMetric ? 'kg' : 'lbs'; const displayWeight = isMetric ? weightKg : weight; // Calculate protein per pound/kg const proteinPerUnit = proteinGrams / weightKg; // Generate recommendations displayResults(proteinGramsMin, proteinGramsMax, proteinPerUnit, displayWeight, displayUnit, goal, activity); } function displayResults(minProtein, maxProtein, proteinPerUnit, weight, unit, goal, activity) { let recommendationsHTML = ` <div class="protein-card"> <div class="protein-amount">${minProtein.toFixed(0)} - ${maxProtein.toFixed(0)}g per day</div> <div class="protein-method">${proteinPerUnit.toFixed(1)}g per ${unit} body weight</div> <div style="color: #666; margin-top: 10px;"> Based on: ${goal.replace('-', ' ')} goal with ${activity} activity level </div> </div> `; // Meal distribution const avgProtein = (minProtein + maxProtein) / 2; const perMeal = avgProtein / 3; const snackProtein = avgProtein * 0.1; let mealHTML = ` <div class="meal-distribution"> <h4>Suggested Daily Distribution</h4> <div class="meal-row"> <span><strong>Breakfast:</strong></span> <span>${(perMeal * 1.1).toFixed(0)}g</span> </div> <div class="meal-row"> <span><strong>Lunch:</strong></span> <span>${perMeal.toFixed(0)}g</span> </div> <div class="meal-row"> <span><strong>Dinner:</strong></span> <span>${(perMeal * 1.1).toFixed(0)}g</span> </div> <div class="meal-row"> <span><strong>Snacks:</strong></span> <span>${(snackProtein * 2).toFixed(0)}g</span> </div> <div class="meal-row" style="border-top: 2px solid #007bff; padding-top: 8px; margin-top: 8px; font-weight: bold;"> <span>Total:</span> <span>${avgProtein.toFixed(0)}g</span> </div> </div> `; // Food sources let sourcesHTML = ` <div class="food-sources"> <h4>High-Quality Protein Sources</h4> <div class="source-category"> <div class="source-title">Animal Proteins (Complete)</div> <div class="source-list"> <div class="source-item">Chicken breast (25g/100g)</div> <div class="source-item">Lean beef (26g/100g)</div> <div class="source-item">Fish/salmon (25g/100g)</div> <div class="source-item">Eggs (13g/2 large)</div> <div class="source-item">Greek yogurt (15g/150g)</div> <div class="source-item">Cottage cheese (14g/100g)</div> <div class="source-item">Milk (8g/250ml)</div> <div class="source-item">Tuna (25g/100g)</div> </div> </div> <div class="source-category"> <div class="source-title">Plant Proteins</div> <div class="source-list"> <div class="source-item">Lentils (9g/100g cooked)</div> <div class="source-item">Chickpeas (8g/100g cooked)</div> <div class="source-item">Quinoa (4.5g/100g cooked)</div> <div class="source-item">Tofu (8g/100g)</div> <div class="source-item">Almonds (21g/100g)</div> <div class="source-item">Peanut butter (25g/100g)</div> <div class="source-item">Chia seeds (17g/100g)</div> <div class="source-item">Hemp seeds (31g/100g)</div> </div> </div> <div class="source-category"> <div class="source-title">Protein Supplements</div> <div class="source-list"> <div class="source-item">Whey protein (25g/scoop)</div> <div class="source-item">Casein protein (24g/scoop)</div> <div class="source-item">Plant protein blend (20g/scoop)</div> <div class="source-item">Protein bars (10-20g/bar)</div> </div> </div> </div> `; document.getElementById('protein-recommendations').innerHTML = recommendationsHTML; document.getElementById('meal-distribution').innerHTML = mealHTML; document.getElementById('food-sources').innerHTML = sourcesHTML; document.getElementById('results').style.display = 'block'; // Scroll to results document.getElementById('results').scrollIntoView({ behavior: 'smooth', block: 'start' }); } // Allow Enter key to calculate document.addEventListener('keypress', function(e) { if (e.key === 'Enter') { calculateProtein(); } }); </script> </body> </html>