Find the daily protein recommended for your body weight and activity level, using guidelines from health authorities.
Protein is the nutrient your body uses to build and repair muscle, skin, bones and enzymes, and to make hormones. Adults need to eat it every day, because the body does not store protein the way it stores fat. Children, people who train hard, and pregnant and nursing women usually need more than the basic recommendation. People with kidney or liver disease may need to limit it, so they should follow a doctor’s advice.
The calculator shows three common recommendations. The American Dietetic Association suggests about 0.8 to 1.0 grams for each kilogram of body weight for people who are not very active, and 1.0 to 1.8 grams for those who exercise regularly. The Centers for Disease Control and Prevention say protein should be 10% to 35% of daily calories, which depends on how many calories you need. The World Health Organization sets a safe lower limit of 0.83 grams per kilogram of body weight.
The ranges are wide on purpose. If you want to keep muscle while losing weight, or you train for strength, aim for the higher part of the range. If you are sedentary, the lower part is enough. Spreading protein across your meals works better than eating it all at once, and a mix of animal and plant sources, such as fish, eggs, dairy, beans, lentils and nuts, gives a good range of amino acids.
A common guide is 0.8 grams per kilogram of body weight for a sedentary adult, which is about 0.36 grams per pound. Active people may need 1.0 to 1.8 grams per kilogram.
Yes. People who train regularly, especially with weights or for endurance, usually do better with more protein, in the range of 1.0 to 1.8 grams per kilogram of body weight.
It means protein can supply 10% to 35% of your daily calories. The calculator turns that into grams using your calorie needs and about 4.1 calories per gram of protein.
No. Beyond what your body can use, extra protein does not add more muscle. Very high intakes can also be a problem for people with kidney disease.
The ADA guideline is lower for sedentary people and higher for people who exercise, and your calorie needs, which set the CDC range, rise with activity.
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