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Protein calculator
Get your daily grams from the published range that fits you, split across the meals you actually eat.
101 to 144g a day
- Per kg of body weight
- 1.4 to 2.0 gInternational Society of Sports Nutrition, for people who train
- Across 3 meals
- 34 to 48 g each
- As food
- 4.9 servingsA palm of chicken or fish is about 25 g
See the working
72 kg × 1.4 to 2.0 g = 101 to 144 gIf you carry a lot of extra weight, use your goal weight, since these figures were built around lean tissue. With kidney disease, ask your doctor before raising your protein. Pregnancy and breastfeeding need their own advice.
Why the range depends on you
The US daily allowance of 0.8 g per kg is the amount that covers basic needs for most adults. It's a floor, not a target for someone who trains.
If you train, the International Society of Sports Nutrition suggests 1.4 to 2.0 g per kg. Losing weight, about 1.2 to 1.6 g per kg can help hold on to muscle. Over 65, an expert group suggests 1.0 to 1.2 g per kg, because older muscle responds less to the same amount.
Splitting it across meals
Your daily total matters most. Beyond that, spreading it out seems to help: a common suggestion is at least 20 to 30 g in a meal, rather than most of it at dinner.
The old idea that your body can only use 30 g at a sitting doesn't hold up. It can absorb more, though how much goes to building muscle is still being studied.
Questions
Can too much protein harm my kidneys?
In people with healthy kidneys, higher intakes haven't been shown to cause harm in the trials we have. With kidney disease it's different, so ask your doctor before raising it.
Should I use my current weight or my goal weight?
Current weight works for most people. If you carry a lot of extra weight, your goal weight gives a more sensible number.
Do I need protein powder?
No. It's only a convenient way to reach your number. Food gets you the same protein with more of everything else.
What about GLP-1 medicines?
Appetite can fall so far that protein drops too. That's when muscle is most at risk, so raise it with your prescriber.
Sources
- Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 2017.
- Leidy HJ et al. The role of protein in weight loss and maintenance. AJCN, 2015.
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people. JAMDA, 2013.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? JISSN, 2018.
Written by LifeFrom from the sources above, and not yet reviewed by a clinician. An estimate for your own understanding: it doesn't diagnose or treat anything, and it doesn't replace your doctor.
