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calculate your protein needs


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Most North Americans get more than enough protein each day. Health experts recommend that adults should eat 0.8 grams of protein per kilogram of body weight per day.1 This is about 47 g for a 59 kg (130 lb.) woman, or 66 g for an 82 kg (180 lb.) man. People who are sick or healing, pregnant and breastfeeding women, and athletes need more protein.

Children who are growing also need more protein. Boys and girls ages 4 to 13 need 0.95 grams protein per kilogram of body weight, while 14- to 18-years-olds require 0.85 grams per kilogram of body weight per day.1

Here's how to calculate your protein needs:

Weight in Kilograms

  1. Weight in kg x 0.8
    Example: 82 kg x 0.8 = 66 g of protein
Weight in Pounds

  1. Weight in pounds divided by 2.2 = weight in kg
    Example: 130 lbs. รท 2.2 = 59 kg
  2. Weight in kg x 0.8
    Example: 59 kg x 0.8 = 47 g of protein
5 Replies (last)
hmmm....thanks. I'm a vegetarian so have to pay real special to protein otherwise I dont get any!
Thanks for this! Especially since you calculated my particular protein need already in your example :D
that recommendation may work for normal weight people, or moderately overweight people, but for obese people, such as myself, it recommends a ridicuous amount of protein.

183 lbs x .8 = 146.4 grams

and at my peak weight of 255, I would have had to consume 204 g of protein. 

No way would I even consider stuffing 146 grams of protein into my body, not to mention the nutritional imbalance it would cause given my 1350-1550 daily calorie range. 

I stick with the 50g DRI. 
Hey Manewell,

I made this mistake too when I first did it, but you must first calculate your weight into Kg.

So using the aforementioned calculation:

183 lbs / 2.2 =83.2 kg

83.2 kg * 0.8 = 66.5 kg

That seems like a much more reasonable number :)

Thanks for the info, good thing I did a search

I should be having 51g of protein

But I wonder how shold this fluctuate for ppl trying to lose/gain weight???????

5 Replies
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