How Much Protein?
(Calorie Formula)
If you are under or overweight, this formula is a great way to calculate how much protein you need on a daily basis.
If you're at or near your ideal weight, you should calculate your protein needs based on your weight. Click on Part 3 - How Much Protein? (Weight) to learn how to do that.
According to the Institute of Medicine, Food and Nutrition Board, the average person needs 0.32 grams of protein per pound of body weight. That means a 180 pound person would need to take in about 58 grams of protein every day.
But that's not the final word, there are several other variables. If you're a vegetarian, the number goes up. If you engage in endurance training, the number goes up. If you lift weights, the number goes up.
Enter your weight in the field below and we'll calculate how many grams of protein you need daily, based on your lifestyle. A full explanation of each number is provided below the calculator.
If more than one category fits, choose the HIGHER one. For example, if you engage in endurance activities AND strength activities, you should eat the minimum grams specified for strength training because that's higher.