Free tool
Protein Intake Calculator: How Much Protein Do You Need?
Enter your weight to see a daily protein range based on National Academies RDAs and expert position statements for older adults, regular exercisers, pregnancy and breastfeeding.
This page is for general education and is not medical advice. Talk with your clinician or a registered dietitian before major diet changes or starting supplements, especially if you take medication, are pregnant, or have a chronic condition. See our medical disclaimer.
Calculate your daily protein range
Enter your weight to see your daily protein range.
How the numbers are chosen
| Group | g per kg a day | Source |
|---|---|---|
| Adults 19 to 64 | 0.8 | National Academies RDA |
| Adults 65 and older | 1.0 to 1.2 | PROT-AGE Study Group (2013) |
| Athletes and regular trainers | 1.2 to 2.0 | AND, Dietitians of Canada and ACSM (2016) |
| Pregnancy (second half) | 1.1 | National Academies RDA |
| Breastfeeding | 1.3 | National Academies RDA |
Protein is also part of an overall eating pattern. The Acceptable Macronutrient Distribution Range for adults is 10% to 35% of calories from protein.
What does 20 to 30 grams of protein look like?
| Food | Serving | Protein | kcal |
|---|---|---|---|
| Chicken breast (roasted) | 3 oz | 26 g | 140 |
| Tofu, firm (calcium-set) | ½ cup | 22 g | 181 |
| Salmon, Atlantic (cooked) | 3 oz | 19 g | 175 |
| Edamame (prepared) | 1 cup | 18 g | 188 |
| Lentils (boiled) | 1 cup | 18 g | 230 |
| Greek yogurt, plain nonfat | 6 oz | 17 g | 100 |
| Black beans (boiled) | 1 cup | 15 g | 227 |
| Chickpeas (boiled) | 1 cup | 15 g | 269 |
| Cottage cheese, 2% | ½ cup | 12 g | 92 |
| Quinoa (cooked) | 1 cup | 8 g | 222 |
| Milk, 2% | 1 cup | 8 g | 122 |
| Peanut butter | 2 tbsp | 7 g | 191 |
| Egg, hard-boiled | 1 large | 6 g | 78 |
| Almonds | 1 oz | 6 g | 162 |
Easy ways to reach your target
- Add a protein food at every meal, such as eggs, Greek yogurt or cottage cheese at breakfast.
- Use beans and lentils as the base of lunches and dinners, as in our lentil vegetable soup and three-bean chili.
- Keep protein-rich snacks on hand, like edamame, string cheese or roasted chickpeas.
- On a budget, beans, lentils, eggs and canned fish are among the least expensive options: see eating healthy on a budget.
⚠️ When to be careful
People with kidney disease, liver disease or a metabolic disorder, and anyone told to limit protein, should follow their care team’s advice instead of this calculator. The ranges are for healthy adults and are not meant to diagnose or treat any condition.
Common questions
How much protein do I need per day?
For most healthy adults the National Academies RDA is 0.8 grams per kilogram of body weight (about 0.36 g per pound), which is roughly 54 g for a 150 lb adult. Older adults, people who train regularly, and people who are pregnant or breastfeeding are usually advised to eat more. The calculator above shows the range for each group, with the source.
Is more protein always better?
Not necessarily. The Acceptable Macronutrient Distribution Range for adults is 10% to 35% of calories from protein, and the Dietary Guidelines for Americans note that most people in the United States already get enough protein overall, with more variety in protein foods recommended. Very high intakes may not suit everyone, particularly people with kidney disease.
Do I need protein powder?
Most people can meet their needs with food. Whole foods such as beans, lentils, tofu, eggs, dairy, fish and poultry also bring fiber, minerals and other nutrients. Powders are a convenience, not a requirement; check labels, and talk with a clinician or dietitian if you have a medical condition.
Can I get enough protein on a plant-based diet?
Yes, with planning. Beans, lentils, tofu, edamame, quinoa, nuts and seeds all contribute. Eating a variety of plant proteins across the day is the usual advice. See our plant protein guide.
Does it matter how I spread protein through the day?
The sports-nutrition joint position statement suggests about 0.25 to 0.3 g/kg (roughly 15 to 25 g) of protein in a meal or after key exercise sessions. For most people, getting a protein food at each meal is a practical way to spread intake.
Who should check with a clinician first?
People with chronic kidney disease, liver disease, or other conditions that affect protein handling, and anyone advised to restrict protein, should follow their care team’s advice. The PROT-AGE paper specifically excludes severe kidney disease (eGFR under 30) from its higher-protein recommendation.
Cite or link to this tool
HealAtlas Team. Protein Intake Calculator. HealAtlas. https://healatlas.com/nutrition-calculators/protein-calculator/
Related on HealAtlas
Sources
- National Academies Press: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005)
- National Academies: Dietary Reference Intakes (DRIs): RDAs and AIs for total water and macronutrients
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14:542-559. PMID 23867520
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116:501-528. PMID 26917108
- Dietary Guidelines for Americans, 2020-2025 (USDA/HHS)
- NIH MedlinePlus: Protein in diet
- Harvard T.H. Chan School of Public Health, The Nutrition Source: Protein
- USDA FoodData Central (SR Legacy) nutrient data