Ever wonder “How much protein do you need?” There are many factors that affect daily protein intake. This is how you calculate how much protein you need, how much to allow for excess and who should have more.

Protein Intake Calculator

age should be in 14 to 80 range
require require

You should take ...... of protein per day

Protein is the foundation of all life. Protein is what holds your cells together. It’s the glue that connects your hair, your fingers, and your muscles. It is crucial to eat enough protein every day. The amount of protein you need is determined by a variety of factors, including your age, health, activity level, and – for pregnant women – whether you eat for one or two. How much protein do you really need per day? We will show you how to calculate how much protein you need, how to calculate it, and what people might need more. This is everything you need to ensure you are getting the right amount.

How Much Protein Do You Need Each Day?

The Institute of Medicine established guidelines in 2002 that recommend adults aged 19 and over consume between 10 to 35 percent of their daily protein intake. For a diet of 2,000 calories, that’s approximately 200-700 calories worth of protein. To calculate how much protein you require each day, multiply 0.8 grams of protein for every kilogram of body weight. This will give you 54 grams of protein for a 150-pound female and 65 grams for a man who is 180 pounds.

These are just a few examples of how 10 grams of protein should look:

2 small eggs

2 1/2 tablespoons peanut butter

1 cup cooked quinoa

3/4 cup black beans cooked

1 cup uncooked oatmeal

1/2 cup Greek yogurt

Meat is a good source of protein. Here’s how to calculate grams of protein in meats. A 1-ounce serving of meat contains 7 grams, while a 3-to 4-ounce portion (a piece about the same size as an iPhone 6) provides around 30 grams. Find out what the typical protein serving size looks like, and how much protein is found in eggs, chicken, and other foods in our guide to protein serving sizes.

The IOM recommends a minimum amount of protein to ensure you don’t get deficient in this essential nutrient. Insufficient protein can lead to muscle loss, and other health problems. Recent research has shown that more protein is better for your health. This includes avoiding muscle loss due to age.

Do I need more protein?

Does this mean that you can have a 12-ounce steak for dinner, or is it? It’s not.

In the United States, protein deficiency is rare. If you eat a varied diet, it’s not necessary to increase your intake. How you distribute your protein throughout the day can have an impact on how much you eat.

Americans are notorious for their poor protein intake. They tend to eat less in the morning, and eat more in the afternoon. Research suggests that evenly dividing your protein intake is the best way for your muscles to be supported.

According to a study published by the Journal of Nutrition, people who consumed 30 grams of protein each meal (breakfast, lunch, and dinner) had 25 percent more muscle growth than those who ate the same amount primarily at dinner.

Jessica Crandall R.D.N., a certified personal trainer and spokesperson of the Academy of Nutrition and Dietetics, says that protein is not stored in our bodies. A decrease in muscle mass can lead to a slower metabolism, which makes it more difficult to lose weight.

Two eggs, half a cup yogurt, fruit or 3/4 cup oatmeal with 1/2 cup Greek yogurt are good breakfast options. For a protein boost, add half a chicken breast to your salad or half a can beans to it.

How much protein is too much?

Too much protein can lead to a lack of nutrients from carbs (like fiber) or healthy fats. Experts recommend that you limit your intake of protein to one-third of your daily calories. This is approximately 140 to 160 grams per daily. Consuming too much protein, such as red meat, has been linked to increased risks of certain cancers and cardiovascular disease. So, diversify your sources of protein for the best results.

Don’t be concerned about protein intake putting your health at risk for osteoporosis or kidney stones. The concern is that protein digestion can release acids that must be neutralized with calcium, which may cause bone loss. Recent research shows that eating within the recommended range can be beneficial for bone health, particularly if you are getting enough calcium. Your protein intake should not cause any harm unless you have renal disease.

Here are some factors that can impact your protein requirements:

Protein is not a one-size-fits-all. There are some groups that require more protein and might have a harder time getting enough.

You are a Vegetarian/Vegan

The good news is that those who are avoiding animal products can still eat enough calories. However, a plant-based diet does not automatically mean that you aren’t getting enough protein. According to the Academy of Nutrition and Dietetics the terms “complete” and “incomplete” protein can be misleading. In a 2016 position statement, the Academy stated that protein from plant foods provides enough essential amino acids to meet caloric needs.

Vegans and vegetarians might need to be more careful about choosing the right foods to provide them with the most protein-for-calorie ratio than meat-eaters, but a varied diet that includes soy and legumes will ensure your body and muscles are well-nourished.

Other excellent vegetarian protein sources include eggs, Greek yogurt and nuts.

You are active

Protein isn’t only important for those who eat a lot of protein shakes to build muscle, but also for elite runners trying to maintain it. All levels of fitness require adequate protein. It is essential to build muscle and support its growth.

Based on research in sedentary people, the IOM guidelines. For muscle maintenance, the International Society of Sports Nutrition and American College of Sports Medicine recommend that you consume 2 grams of protein per kilogram of body weight if your activity level is high. Experts recommend that you consume 15 to 25 grams of protein within one hour after a workout. This includes 1-ounce almonds, 1 cup milk, and 5 dried Apricots.

Does more protein equal better results? According to current research, benefits of increasing protein intake do not equal better results. Crandall says that it’s like washing your clothes with laundry detergent. While it won’t make them clean, the right amount of detergent is essential.

You could also get an edge in the sport by choosing the right type of protein.

For the growth, maintenance and repair of muscle, foods high in specific amino acids-the building blocks for protein–may be more effective. Milk, soybeans and eggs are high-leucine foods. Whey protein supplements, which are research-backed and high in leucine, are an alternative to food.

Are You Over 65?

Our bodies lose their ability to convert the protein we eat into muscle as we age. This can cause gradual muscle loss, which can result in decreased strength, frailty, and loss of mobility. You can still give Father Time a double punch by being active and getting enough protein.

Two international research groups recommend that seniors eat like young athletes. Keep your daily minimum protein intake at 1 gram per kilogram of body weight (68g and 80g for a 150-pound female and 180g respectively). Spread out your protein intake, about 25-30 grams per meal. This is because muscle maintenance requires more protein. According to a 2016 American Journal of Clinical Nutrition study, those who consumed the most protein and had the best distribution of meals across the two years had more muscle mass than those who did not.

You are pregnant or breastfeeding

Rachel Brandeis M.S.R.N., a specialist in pregnancy nutrition, says that the baby’s protein needs will increase by at least 10 grams each day during the second and third quarters. IOM recommends that pregnant women consume a minimum of 1 gram per kilogram of body weight daily, or 70 grams in total.

Recent research indicates that pregnancy protein requirements may be slightly higher then previously estimated. However, it is a good idea to consult a registered dietitian or doctor to determine how much protein you need.

Breastfeeding mothers will require more calories and protein in order to produce enough milk. To ensure your baby’s health and well-being, we have a guide on what to eat while you breastfeed.

Bottom line on protein intake

While protein is important, it’s not the only nutrient. You can get enough protein if you eat a healthy, varied diet. Include protein-rich foods in your daily diet, not just at dinner. You may also need to pay more attention to your protein intake if you are pregnant, active or older.