Your daily protein requirements are mainly determined by factors, such as your weight, age, gender, height, and physical activity.
According to the National Academy of Medicine
- All adults must consume at least 0.8 grams of protein daily per 2.2 pounds of their body weight.
- This is the amount of protein required for a sedentary lifestyle (those who do little to no exercise including desk job employees).
- Thus, for an adult who weighs 132 pounds and has a sedentary lifestyle, their protein requirement will be equal to 48 grams of protein a day (0.8 × 132/2.2).
The requirement will fluctuate if you are an athlete, pregnant, recovering from an illness, attempting weight loss, or a teenager. Certain conditions, such as kidney disease, may require you to lower your protein intake, while others may require a high protein intake.
Calculate protein requirement by weight
Another way to calculate your minimum daily protein requirement is by:
- Dividing your weight into pounds by 20 and multiplying it by seven.
- You need just a little more than seven grams of protein for every 20 pounds of your body weight.
- Thus, for someone weighing 200 pounds, the protein requirement will be 70 grams each day.
- You can also determine your protein requirement by multiplying your weight in pounds by 0.36.
- Thus, for an adult weighing 150 pounds, the approximate protein requirement will be 54 grams.
Calculate protein requirement by calorie intake
Another way to calculate your daily protein requirement is by knowing how many calories you need in a day.
- The National Academy of Medicine recommends that an individual can get anywhere from 10 to 35 percent of calories each day from protein.
- One gram of protein gives four kilocalories.
- Thus, a person consuming 2000 calories a day can derive 200 to 700 calories from protein.
- This means they can eat about 50 to 125 grams of protein a day.
Alternatively, to know your dietary reference intakes (DRI) for protein needs, calculate on the available online tool, DRI Calculator for Healthcare Professionals, which is developed by the US Department of Agriculture.
It must be noted that these protein requirements are approximations. They do not consider special situations, such as your health goals (weight loss or gain), pregnancy, lactation, underlying health conditions (such as kidney diseases), and athletic activity level. To know your individualized protein requirement, you must discuss it with a qualified dietician.
Protein requirement chart
Here is a chart concerning the approximated amount of protein needed per day according to your activity level:
|Body weight (lbs)||Low to moderate exercise||Moderate mixed exercise||Intense endurance exercise||Intense resistance exercise||Extreme intense exercise|
|88 - 132||32g - 48g||40g - 60g||52g - 78g||68g - 102g||>88g - 132g|
|133 - 176||48g - 64g||60g - 80g||78g - 104g||102g - 136g||>132g - 176g|
|177 - 220||64g - 80g||80g - 100g||104g - 130g||136g - 170g||>176g - 220g|
What is protein?
Protein is an important macronutrient required for overall health and building muscle mass.
Proteins are large molecules made of one or more chains of smaller units called amino acids.
- There are 20 different types of amino acids needed by the body.
- Some of these cannot be made by the body (essential amino acids) and must be obtained from food.
These essential amino acids include:
- threonine, and
Each type of protein has its unique amino acid sequence. This along with the three-dimensional protein structure is responsible for the role it performs.
Thousands of different proteins are present in bodies. They make about 45 percent of the dry weight of an individual and are virtually seen in every part of the body, right from your hair, skin, muscles, and nails.
What are protein-rich foods?
Some of the foods rich in protein are:
- Nuts and seeds
- Soybeans and their products, such as tofu, edamame, and soy milk
Health Solutions From Our Sponsors
Pendick D. How much protein do you need every day? Harvard Health Publishing. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Top Calculate How Much Protein You Need a Day Related Articles
10 Foods High in Essential Amino AcidsWhat are essential amino acids? Learn the best foods for essential amino acids.
Stress-Reducing FoodsWhile there are many ways to cope with stress, one strategy is to eat stress-fighting foods. Find out which foods to eat as part of a stress management diet.
Diet and Nutrition: Foods With More Protein Than an EggYou've probably heard that eggs are a great way to get protein. But lots of other foods, from chickpeas to hemp seeds, offer just as much or more. Learn more about surprising sources of protein.
Diet and Nutrition: The Truth About CarbsCarbohydrates are a common source of energy for our bodies. Find out what they do for you and the best ways to get them.
Healthy Eating: Veggies That Pack in the ProteinWhen you think protein, you probably think meat, eggs, and maybe dairy. But veggies have plenty of protein, too. Find out more from WebMD about which ones are the best sources.
Is Plant Protein Better Than Meat Protein?By choosing plant proteins rather than meat proteins, you can expect many health benefits like low cancer risk and low diabetes risk.
Is Plant Protein Good or Bad for Kidneys?Eating less meat and more vegetables has many health benefits. Plant protein may help lower your risk of kidney disease.
Protein QuizProtein is a staple in our diets, but what happens if we get too much? Take this quiz to find out the truth about protein and what's behind the high-protein diet craze!
What Are the 5 Main Food Groups?The key to eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups.
What Foods Have Amino Acids?Amino acids are building blocks of protein. The amino acids come together to form proteins.
What Foods Help Burn Belly Fat?To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Foods and ingredients that help burn belly fat include red fruits, oatmeal, plant protein, lean meat, leafy greens, fatty fish, apple cider vinegar, resveratrol, choline and others.
What Happens When You Eat Too Much Protein?Our body uses protein to build the muscles and organs, deliver oxygen to the cells, and keep the immune system working. Most people should get at least 10-15% of their daily calories from protein.
What Is the Cheapest Healthiest Food?What to eat and what to avoid are serious matters of concern for most of us. It is sometimes daunting to find food options that are healthy and fit our budget. Cheap foods are not necessarily unhealthy.