HOW TO USE THE MIRRABOOKA PROTEIN CALCULATOR

The Mirrabooka protein calculator is designed to help you know how much protein you should consume each day, so you can achieve your health and athletic goals faster. Select your weight, current level of exercise and your goal, and let the calculator do the rest.

Over time as you progress towards your goal, your weight and exercise level will change- so to will your protein intake requirements. Be sure to frequently check the calculator with your current information, so you are consuming the right amount of protein and stay on track with your goals.

Scientific evidence supports the increased consumption of high-quality protein to achieve optimal athletic and health outcomes.¹

HOW MUCH PROTEIN DO I NEED EACH DAY?

Your daily protein intake requirements depend on your weight, frequency and intensity of exercise, and your athletic and health goal. A 50kg person requires less protein each day than a 100kg person. Likewise, a person who performs intense exercise five or more times per week requires more protein than a person who performs 2 sessions of low intensity exercise. The Mirrabooka protein calculator considers these factors along with current science to instantly recommend your need.

References

• Phillips SM, Chevalier S, Leidy HJ. (2016). Protein requirements beyond the RDA: Implications for optimising health. Appl Physiol Nutr Metab, 41, 565-72.
• Hector AJ, Phillips SM. (2018). Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. Int J Sport Nutr Exerc Metab, 28, 170-177.
• Phillips SM, van Loon LJ. (2011). Dietary protein for athletes: From requirements to optimum adaptation. J. Sports Sci, 29, 29-38.
• Gillen JB, Trommelen J, Wardenaar FC, Brinkmans NYJ, Versteegen JJ, Jonvik KL, Kapp C, de Vries J, van der Borne JJGC, Gibala MJ, van Loon LJC. (2017). Dietary protein intake and distribution patterns of well-trained Dutch athletes. Int J Sport Nutr Exerc Metab, 26, 105-114.
  
• Berrazaga I, Micard V, Gueugneau M, Walrand S. (2019). The role of the anabolic properties of plant versus animal-based protein sources in supporting muscle mass maintenance: A critical review. Nutrients, 11, 1825.