Protein intake calculator – protein per day
This protein intake calculator shows how much protein you need per day: based on the German Nutrition Society (DGE) reference values for adults, seniors, pregnancy and breastfeeding, plus ranges for sport and muscle building.
Example: Units: imperial (ft, in, lb) · Age 35 years · Height (feet) 5 ft · Height (inches) 7 in · Weight (pounds) 154 lb · Your situation: general (adults, DGE) · Meals per day: 3 → Protein needs: 56 g protein per day. Source: DGE-Referenzwerte, DGE/ÖGE: Referenzwerte für die Nährstoffzufuhr (German Nutrition Society/Austrian Nutrition Society: reference values for nutrient intake) – protein (table: 0.8 g/kg adults, 1.0 g/kg from age 65, supplements in pregnancy and lactation). Updated: .
How it is calculated
How we calculate protein needs
For healthy adults from 19 to under 65 the German Nutrition Society (DGE) gives 0.8 g of protein per kg of body weight per day, from age 65 1.0 g/kg. Pregnant women need an extra 7 g a day in the 2nd trimester and 21 g in the 3rd; breastfeeding women an extra 23 g. The values refer to normal weight: above BMI 25 the DGE says to use normal weight, so the calculator uses the weight at BMI 25.
For sport there is no DGE figure, but there are position statements: 1.2 to 2.0 g/kg for athletes (ACSM 2016) and 1.4 to 2.0 g/kg to build and maintain muscle (ISSN 2017). Here your actual weight counts.
Example: 35 years, 70 kg (154 lb), 170 cm, no special situation: 0.8 × 70 = 56 g per day, about 19 g over three meals. With strength training: 1.4 × 70 to 2.0 × 70 = 98 to 140 g.
How to calculate your protein needs
- Enter age, height and weight.
- Choose your situation: general, sport, strength training, pregnancy or breastfeeding.
- Read grams per day, per kilogram and per meal.
How much protein is in food?
| Food | Protein per 100 g |
|---|---|
| Chicken breast, cooked | 31.0 |
| Peanuts | 25.8 |
| Salmon, cooked | 22.1 |
| Tofu, firm | 17.3 |
| Egg, whole | 12.6 |
| Cottage cheese (2% fat) | 10.5 |
| Greek yogurt, nonfat | 10.2 |
| Lentils, boiled | 9.0 |
Values from USDA FoodData Central (SR Legacy, public domain, CC0); preparation and variety change them.
Limits and notes
- The calculator does not replace dietary advice. With kidney disease, diabetes or malnutrition separate recommendations apply.
- More protein is not automatically better: your needs for energy and other nutrients remain.
- Spreading protein evenly over the day is common but not required.
Related: calories and the split into protein, fat and carbs are in the macro calculator, daily energy needs in the TDEE calculator, and your lean share of body weight in the lean body mass calculator.
Frequently asked questions
How much protein do I need per day?
Healthy adults under 65 need 0.8 g per kg of body weight according to the DGE, from 65 it is 1.0 g/kg. At 70 kg that is 56 g or 70 g per day.
How much protein do I need to build muscle?
Position statements give 1.4 to 2.0 g per kg of body weight (ISSN 2017) for strength athletes. At 70 kg that is 98 to 140 g per day, spread over several meals.
Do older adults need more protein?
Yes, from age 65 the DGE recommends 1.0 g/kg instead of 0.8 g/kg, because the body uses protein less efficiently with age and muscle should be preserved.
How much protein during pregnancy?
The DGE adds 7 g per day in the 2nd trimester, 21 g in the 3rd and 23 g while breastfeeding. The calculator adds these supplements to 0.8 g/kg.
Is too much protein harmful?
For healthy people an intake in the range of sport recommendations is unremarkable. With kidney disease a lot of protein can do harm; then your doctor’s advice applies.
Sources and legal basis
- DGE-Referenzwerte: DGE/ÖGE: Referenzwerte für die Nährstoffzufuhr (German Nutrition Society/Austrian Nutrition Society: reference values for nutrient intake) – protein (table: 0.8 g/kg adults, 1.0 g/kg from age 65, supplements in pregnancy and lactation)
- ACSM 2016: Thomas DT, Erdman KA, Burke LM (2016): ACSM/AND/DC Joint Position Statement – Nutrition and Athletic Performance. Med Sci Sports Exerc 48:543–568
- ISSN 2017: Jäger R et al. (2017): International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14:20
- USDA FoodData Central (SR Legacy, 2018): protein content of foods; public domain, CC0 1.0
As of: · Editorial policy
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