Basics How to Calculate How Much Protein You Need By Laura Dolson Updated September 04, 2018 Pin Flip Email Print LauriPatterson / Getty Images More in Basics Hot Topics Food Safety It's important that we eat enough protein each day to cover our body's needs. There are two ways of calculating a person's protein requirements. The standard minimum amount of daily protein recommended is .37 gram per pound of body weight (or .8 grams per kilogram of body weight). Although, your own personal needs may vary based on multiple factors including your age, activity level, and weight loss goals, let's start off easy. This first method of calculating your protein needs is simply based on your weight. The chart below shows the minimum amount of protein you need based on the .37 gram per pound that the United States Institute of Medicine recommends. Athletes and heavy exercisers should probably double this amount, so that's included in the chart. Is There a Maximum Amount of Protein? Maximums are not included in the chart because the recommended maximums are usually calculated by the percentage of calories consumed with the upper limit being 35%. This would be about 170 grams for a person taking in 2000 calories per day if they are not losing weight (people on weight loss diets should not go by percentage). In truth, people rarely have to worry about this maximum as it has been noted repeatedly that people will naturally stop before this point. The body just does not "want" very high levels of protein in the diet, and people start feeling sick (or at least sick of protein) before getting too much. There are two charts here—if you weigh yourself in kilograms, scroll down to the next chart. Weight in lbs. Minimum Protein Athletes Minimum 100 37 grams 74 grams 110 40 grams 80 grams 120 44 grams 88 grams 130 47 grams 94 grams 140 51 grams 102 grams 150 55 grams 110 grams 160 58 grams 116 grams 170 62 grams 124 grams 180 65 grams 130 grams 190 69 grams 138 grams 200 72 grams 144 grams 210 76 grams 152 grams 220 80 grams 160 grams 230 84 grams 168 grams 240 87 grams 174 grams 250 91 grams 182 grams 260 95 grams 190 grams 270 98 grams 196 grams 280 102 grams 204 grams 290 105 grams 210 grams 300 109 grams 218 grams Minimum Daily Protein Requirements Weight in kg. Minimum Protein Athletes Minimum 50 40 grams 80 grams 60 48 grams 96 grams 70 56 grams 112 grams 80 64 grams 128 grams 90 72 grams 144 grams 100 80 grams 160 grams 110 88 grams 176 grams 120 96 grams 192 grams 130 104 grams 208 grams 140 112 grams 224 grams Lean Body Mass Method There is another method of figuring out how much protein you need, depending on what your lean body mass and activity level are. Some experts feel that this is a more accurate technique since our lean body mass (that is, the part of our bodies that isn't fat) requires much more protein for maintenance than fatty tissue does and how active we are also figures into it. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences. Lemon, PWR. (1996). “Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle?” Nutrition Review 54:S169-S175. Continue Reading Article How Much Protein Do You Need? Article Athletes and Protein: How Much is Enough? Article Thermic Effect of Food and How Many Calories You Burn From Eating Article Why Protein Intake Is Different for Everyone Article How Much Protein Is Too Much When Trying to Build Muscle? Article How Do I Use the Zone Method to Calculate My Daily Needs? Article How Many Carbs Do You Need Per Day? Article How Much Protein Do You Really Need for Exercise? Article You May Be Eating More Grains Than You Think Article Should You Cut Your Salt Intake If You Follow a Low-Carb Diet? Article How Much Water You Need to Drink Depends on Age and Caloric Intake Article Know the Importance of Fiber in Your Diet Article Vitamin B-12 Is Important for Your Body's Cell Functions Article Are You Drinking Enough Water During Exercise? Article Soda Isn't the Only Beverage Loaded with Sugar List When Do You Need to Drink More Water? Want to Lose Weight in 2019? Let us help you with a personalized meal plan!