Protein needs calculator
The recommended minimum for a sedentary adult is 0.8 g per kilogram of body weight. Strength training, weight loss and being over 65 all raise the requirement, sometimes to double.
Over 65 the calculation adds 20%, because muscle responds less well to the same amount of protein. Anyone with chronic kidney disease should set intake with a doctor: there, an excess genuinely does harm.
Frequently asked questions
Is excess protein dangerous?
With healthy kidneys, intakes up to 2 g per kilogram have shown no adverse effects in studies. The problem only arises with pre-existing kidney disease.
What does that mean in food?
100 g chicken breast is about 31 g, an egg 6 g, 100 g cooked lentils 9 g, 150 g Greek yoghurt 15 g, 100 g tofu 12 g.
Do I need protein powder?
Not if you reach the target from food. Powder is a convenient, cheap format, not a superior one.