Free calculator
Protein calculator
Work out how many grams of protein you need a day, from the minimum every adult needs to the range that suits your age and training.
Range for you
95–109 g a day
- Minimum to avoid deficiency
- 54 g
- Per meal (3 meals)
- 32–36 g
How much protein do I need?
Every healthy adult needs at least 0.8 g of protein per kg of body weight a day, the Recommended Dietary Allowance set by the US National Academies. The European Food Safety Authority arrives at 0.83 g per kg.
How much more if I exercise?
The International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg a day for people who exercise regularly, at the higher end for strength training, spread over the day at about 20 to 40 g a meal.
What changes after 65?
Muscle declines with age and protein needs rise. The PROT-AGE study group recommends 1.0 to 1.2 g per kg a day for people over 65. People with kidney disease should follow their doctor's advice instead.
Hit these numbers without the maths
Day Pal sets these targets for you and tracks them as you log meals by photo, by typing or by voice.
Questions people ask
How do I calculate my protein needs?
Multiply your weight in kg by 0.8 for the minimum, or by 1.4 to 2.0 if you train regularly. In pounds, multiply by 0.36 for the minimum.
Is too much protein bad for you?
For healthy adults, intakes up to about 2 g per kg a day are considered safe. People with kidney disease should agree a target with their doctor.
How much protein per meal?
About 20 to 40 g per meal, every 3 to 4 hours, is a practical way to spread it over the day.
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Sources
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, National Academies of Sciences, Engineering, and Medicine
- EFSA sets population reference intakes for protein, European Food Safety Authority
- International Society of Sports Nutrition Position Stand: protein and exercise (2017), Journal of the International Society of Sports Nutrition
- Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE, 2013), Journal of the American Medical Directors Association