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The Protein Calculator estimates the daily amount of dietary protein adults require to remain healthy. Children, those who are highly physically active, and pregnant and nursing women typically require more protein.
How Much Protein Do You Need Each Day? The 2020–2025 Dietary Guidelines for Americans recommends that most adults 19 and older consume 10% to 35% of their daily calories from protein. That’s about 200 to 700 calories from protein for a 2,000-calorie diet.
How much protein should you eat per day to build muscle or lose fat? Use our protein calculator to find your daily protein requirement!
How much protein you should eat daily depends on your activity level, age, weight, and more. The general guideline is 0.36 grams per pound a day.
How much protein do I need a day? The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.
Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat Greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk. A weight-based recommended daily allowance (RDA) of 0.8 grams per kilogram of body weight.
In theory, then, a 170-pound person should eat 61.6 grams of protein a day at minimum. A more personalized way to understand how much protein you should have is based on a percentage of your calorie needs. Most people can benefit from getting about 25% of their daily calories from protein.
The daily value of protein should generally be 10% of your total calories. An active person should generally consume a minimum of 0.54 to 0.77 grams of protein per pound of body weight daily.
How much protein do I need a day? For a healthy adult, the recommended daily amount of protein is 0.75g per kg of body weight. That’s about 45g a day for a 60kg woman and 55g a day for a 75kg man. For most people, eating a little more protein is not harmful but any extra the body does not need is either burned for energy or stored as fat.
How much protein different groups need per day, side effects of inadequate or excessive consumption, and the best protein sources.