Protein Calculator: How Much Protein Do You Need a Day?

Work out a sensible daily protein range for your weight and lifestyle, and how much to aim for at each meal. It’s free, takes ten seconds, and nothing you enter is stored or sent anywhere.

How the calculator works

• Most adults: 0.75 to 0.8g of protein per kilogram of body weight a day, in line with standard reference intakes for healthy adults^[1].
• Aged 65 and over: 1.0 to 1.2g per kilogram, as recommended by the PROT-AGE study group to help maintain muscle^[1].
• Active or strength training: 1.4 to 2.0g per kilogram, from the International Society of Sports Nutrition^[2].

Spreading protein across your meals, rather than eating most of it at dinner, is a good habit, especially as you get older^[1]. Read more in how much protein do you need? and our high-protein foods guide.

Important: if you have kidney disease or another medical condition, speak to your GP before increasing your protein. These ranges are general guidance for healthy adults, not personal medical advice.

Want help hitting your number? Every DietPal order comes with free coaching. Message Andrew on WhatsApp or see our Protein Drink Mix.

References

1. Bauer J, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. doi:10.1016/j.jamda.2013.05.021
2. Jäger R, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-017-0177-8