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Protein calculator: how much per day?
See how much protein you need a day, whether you mostly sit, train regularly or want to lose weight.
Your result
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This calculator is not a medical or health product and does not replace advice from a doctor or dietitian. For health concerns, eating disorders, or special dietary needs, please talk to a qualified professional. Nutrition values are for general guidance, not medical advice.
Where the numbers come from
For healthy adults with little exercise, the German Nutrition Society (DGE) recommends 0.8 g of protein per kg of body weight a day, and 1.0 g from age 65.
With regular training or while losing weight, more protein helps build or keep muscle. Sports nutrition experts recommend 1.4 to 2.0 g per kg. Studies show the benefit levels off at about 1.6 g per kg, which is what the AI Calorie Count app uses.
Sources
Protein per day by body weight
Grams a day, rounded.
| Weight | Little exercise (0.8 g/kg) | Little exercise, 65+ (1 g/kg) | Training or losing weight (1.6 g/kg) |
|---|---|---|---|
| 50 kg (110 lb) | 40 g | 50 g | 80 g |
| 60 kg (132 lb) | 48 g | 60 g | 96 g |
| 70 kg (154 lb) | 56 g | 70 g | 112 g |
| 80 kg (176 lb) | 64 g | 80 g | 128 g |
| 90 kg (198 lb) | 72 g | 90 g | 144 g |
| 100 kg (220 lb) | 80 g | 100 g | 160 g |
| 110 kg (243 lb) | 88 g | 110 g | 176 g |
| 120 kg (265 lb) | 96 g | 120 g | 192 g |
| 130 kg (287 lb) | 104 g | 130 g | 208 g |
Questions & answers
What is the DGE?
The DGE (Deutsche Gesellschaft für Ernährung) is the German Nutrition Society. Its reference values for nutrients are used in Germany, Austria and Switzerland.
Do I need protein shakes?
No. Shakes can help you reach your goal on busy days. But try to get most of your protein from food, because food also gives you fiber, vitamins and minerals.
Can I get enough protein from plants?
Yes, completely. Good plant sources are lentils, beans, chickpeas, tofu, tempeh, seitan, soy milk, nuts, seeds, oats and whole grains. Eating a mix over the day gives your body everything it needs.
Which foods are good protein sources?
Plant foods like legumes, tofu, nuts and whole grains, and if you eat them, dairy, eggs, fish and meat. Spreading protein over your meals works well.
Can too much protein be harmful?
For healthy adults, up to about 2 g per kg a day is considered safe. If you have kidney disease, ask your doctor first.
Should I use my current weight or my goal weight?
Your current weight works for most people. If your goal weight is much lower, using it gives a more realistic number.
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