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

Most healthy adults need at least 0.8 grams of protein per kilogram of body weight each day. Enter your weight to see your number.

Find your daily protein

This calculator runs in your browser. Nothing you enter is saved or sent anywhere.

How it works

We multiply your body weight in kilograms by 0.8. That is the minimum suggested by the National Academy of Medicine for most healthy adults, as explained by the Harvard Nutrition Source.

For a 64 kg (140 pound) person, it comes to about 50 grams a day.

Limits of this tool

This is a minimum for healthy adults, not a personal target. Needs can be higher for people who train hard, some older adults, and during pregnancy, illness or recovery. It does not account for kidney disease or other conditions. A registered dietitian can set a number for you.

What to do next

Turn your number into a plan

Questions

Frequently asked questions

Most healthy adults need at least 0.8 grams of protein per kilogram of body weight. For a 64 kg (140 pound) person, that is about 50 grams a day.

Some very active people need more than the minimum. This tool shows only the minimum for healthy adults, so speak to a registered dietitian for a personal target.

Needs can be higher for some older adults. Speak to a doctor or registered dietitian about the right amount for you.

Beans, lentils, fish, eggs, lean meat, tofu, yogurt, milk, nuts and seeds. Try to include a protein food at each meal.

Most people can meet their needs from food. Powders are optional and are not a shortcut to better health.

Sources and further reading

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This tool is educational and is not medical advice. See our disclaimer.

Written by Dharshini Neelakandan and reviewed by Meena Narayanan, CPT. Read how we review.

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