Protein calculator
Find how many grams of protein to eat each day for your weight and goal.
Your result
- Minimum for health (RDA)
- 60 g
- Range for active adults
- 105-150 g
Estimates for healthy adults, not medical advice.
How we calculate it
The recommended dietary allowance (RDA) is 0.8 g of protein per kg of body weight a day, set by the Institute of Medicine to cover the needs of nearly all healthy adults. People who exercise regularly can benefit from more: the International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg. PixNutri uses 1.4 g/kg to maintain weight and 1.8 g/kg when you are losing weight or building muscle.
What the result means
Spread it over your meals: the ISSN suggests about 20-40 g per meal. Eggs, dairy, fish, meat, tofu, beans and lentils are good sources. If you have kidney disease, ask your doctor before eating more protein.
Questions
How much protein do I need to lose weight?
PixNutri uses 1.8 g per kg of body weight a day when you are losing weight, inside the 1.4-2.0 g/kg range the ISSN recommends for active adults.
Is a high-protein diet safe?
For healthy adults, intakes within the ranges above are generally considered safe. If you have kidney disease or another medical condition, talk to your doctor first.
Should I use my current weight or my goal weight?
Use your current weight. If you have a lot of weight to lose, a doctor or dietitian may suggest calculating from a target weight instead.
Sources
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