Protein Calculator
Most active adults do well on 1.2 to 2.0 g of protein per kg of body weight a day. Pick your goal to see your band in grams and in palm-sized portions.
How we got it
1.6 to 2.0 g per kg when training for muscle, 1.2 to 1.6 g per kg for general health or weight loss, 1.2 to 1.5 g per kg at 65 and over, and 1.2 to 1.6 g per kg kept within 80 to 120 g a day on a GLP-1 medicine. With a BMI of 30 or more we use an adjusted weight (ideal weight plus 40% of the difference). Rounded to 5 g. A palm of meat, fish, tofu or eggs is about 25 g.
Updated . Sources: Jäger and others, 2017, ISSN position stand: protein and exercise; Bauer and others, 2013, PROT-AGE study group.
Questions
How much protein do I need a day?
For most active adults 1.2 to 2.0 g per kg of body weight, depending on your goal. Older adults and people losing weight do well at the higher end of their band.
Can I eat too much protein?
For healthy people, intakes in these bands are considered safe. If you have kidney disease, ask your doctor first.
Why does my band use an adjusted weight?
At higher body weights, total weight overstates muscle, so an adjusted weight gives a more realistic target.