Protein Calculator

How much protein do I need daily?

Most healthy adults need about 0.75 g of protein per kg of body weight a day in UK guidance. The British Nutrition Foundation gives this as about 55.5 g a day for men and 45 g for women, using average body weights from 1991. Today’s average weights are probably higher. The European Food Safety Authority sets a population reference intake of 0.83 g/kg for adults.

The British Nutrition Foundation also says most people in the UK already eat more than these amounts, with men averaging about 85 g and women about 67 g a day.

The formula and assumptions

Protein (g/day) = body weight (kg) × reference factor (g/kg). Pounds are converted at 1 lb = 0.4536 kg. Results are rounded to the nearest gram.

• The factor uses your actual weight. The reference values were set for healthy adults and do not adjust for body composition.
• Sports ranges vary with training type, volume and goals. The upper end applies to heavy training, not to most people.
• The calculator does not estimate calories, and it does not diagnose or treat anything.

What does that look like in food?

Protein per portion, calculated from USDA FoodData Central values:

• 120 g cooked chicken breast: about 37 g
• 150 g fat-free Greek-style yogurt: about 15 g
• 2 eggs (about 100 g): about 13 g
• 200 g cooked lentils: about 18 g
• 150 g firm tofu: about 26 g
• 1 small tin tuna in water, drained (110 g): about 28 g

Compare foods in the highest protein foods table. You can also find high-protein foods that are low in calories or try ready-made high-protein meals. To learn what protein does, read Lesson 3: Protein.

Spreading protein across meals is a common, practical approach. A varied diet usually covers needs without supplements.