How this calculator works
This calculator bases your protein on your body weight, using 0.7 to 1.0 grams per pound a day (1.6 to 2.2 grams per kilogram), the range research supports for people who work out, whether you're building muscle or losing fat. If you're losing fat, aim for the top half of your range, since more protein helps you keep your muscle while you eat less.
The official minimum for adults is lower, about 0.36 grams per pound (0.8 grams per kilogram), but that's only the floor to avoid a deficiency. Eating within this range is still healthy if you don't train, and adults 65 and older, whose muscles respond less to protein, do well with more than the minimum too.
Common questions
Do I count my protein shakes?
Yes. Protein from shakes counts the same as protein from food. They're a handy way to reach your number on busy days.
How much protein at each meal?
Spreading your protein over about four meals works well, at around 30 to 40 grams each for most people who lift, though your daily total matters most.
I have a lot of weight to lose. Which weight do I enter?
Your current weight can give you a high number, so entering your goal weight instead gives a more realistic one.
Can I eat too much protein?
For healthy adults, amounts in this range are considered safe. If you have kidney disease, your doctor may set a lower limit, so go with their number.
Does plant protein count the same?
It counts toward your daily total the same way. Most plant foods are lower in one or two amino acids, so mixing sources, like beans with rice or tofu with grains, covers them all. Our vegan protein list ranks plant foods by protein, and the high-protein foods list covers the rest.
For more, see How much protein do I need a day?
