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Protein calculator
How many grams of protein you need a day, and per meal.
Where the numbers come from
The basic recommendation for adults is 0.8 g of protein per kg of body weight a day, which covers the needs of people who do little exercise. People who train need more: the International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg for most active people, and up to about 2.2 g per kg when building muscle or losing fat while training.
Spreading protein over 3 to 5 meals of roughly 0.25 to 0.4 g per kg each works better for muscle than one large serving.
Getting there with food
A chicken breast, a tub of Greek yogurt, a can of tuna or a cup of lentils each add 15 to 40 g. See the high-protein foods list for more.
Questions
How much protein do I need a day?
At least 0.8 g per kg of body weight. If you exercise regularly, 1.4 to 2.0 g per kg; when building muscle or dieting while training, up to about 2.2 g per kg.
Is too much protein bad for you?
For healthy adults, intakes up to about 2.2 g per kg are considered safe in sports nutrition research. People with kidney disease should follow their doctor's advice.
How much protein can you absorb in one meal?
Your body absorbs all of it; the question is how much goes toward muscle. About 0.25 to 0.4 g per kg per meal, spread through the day, is a good target.
Do I need protein shakes?
No. They are convenient, but food works just as well if you reach your daily total.
Sources
- Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005.
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.
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