How Much Protein Do You Need Per Day?
Protein is an essential macronutrient required for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. Protein requirements are typically expressed as grams per kilogram of body weight per day, and vary significantly based on activity level, age, and goals. Sedentary individuals need far less than athletes or those trying to build muscle.
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Formula
Daily Protein Intake Calculator
Calculate your recommended daily protein intake based on weight and activity level.
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Worked Example
Given:
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FAQs
What happens if I don't eat enough protein?
Insufficient protein leads to muscle loss (especially during calorie restriction), impaired immune function, slower recovery from exercise and injury, and reduced production of enzymes and hormones. Chronically low protein intake contributes to sarcopenia (age-related muscle loss) in older adults.
Can you eat too much protein?
For healthy adults with functioning kidneys, high protein intake (up to 2.5 g/kg/day) is generally safe. The concern about protein damaging kidneys applies mainly to people with pre-existing kidney disease. Excess protein is either used for energy or stored as fat if total calorie intake is exceeded.
What are good sources of dietary protein?
Complete proteins (containing all essential amino acids) include meat, poultry, fish, eggs, dairy, soy, and quinoa. Incomplete proteins include most plant foods — legumes, grains, nuts, and seeds. Vegetarians and vegans can meet protein needs by combining complementary plant proteins throughout the day.