Let’s first have a look at how our tool established your protein requirements.
Our calculator takes your fitness goals and activity level into account to estimate your protein needs. Using the Harris-Benedict formula, it calculates your BMR and then applies an activity factor to figure your Desirable Estimated Energy Requirement (DEER). The DEER considers the amount of energy an individual needs in order to maintain a healthy body size and support levels of physical activity that are consistent with good health.
From this base number, we used the Acceptable Macronutrient Distribution Ratios (AMDR) provided by the New Zealand Ministry of Health to determine your recommended daily protein intake.
The macronutrient ranges stipulated in the Nutrient Reference Values for New Zealand and Australia are the following:
- Protein: 15-25% of the DEER
- Carbohydrate: 45-65% of the DEER
- Fat: 20-35% of the DEER
So the values provided by our calculator simply gives you an idea of how much energy you should be aiming for each day for optimal health, and what 15-25% of that looks like once transposed into grams of protein.