Here are some ways to calculate how much protein one need a day...

1

Calculate protein needs based on caloric intake.

• You can calculate how much protein you should consume on a daily level based on your average caloric intake. If you know how many calories you eat each day, then between 10 and 15 percent of your daily calories should come from protein sources. Therefore, a 2000 calorie a day diet should include between 200 and 300 calories from protein. There are about 4 calories per gram of protein, so based on this example it would be 50 g (1.75 oz.) of protein.

2

Calculate protein needs based on your weight.

• If you're not counting your daily calories, then you can figure out your daily protein needs by using a simple formula based on your weight. Take your weight in lbs. then divide it by 2.2 to get your weight in kilograms. Multiply your weight in kilograms by 0.8 if you are sedentary, up to 1.8 if you exercise regularly, to get your daily protein needs.
• A Canadian study determined that sedentary people should consume 0.86 g of protein per kilogram of weight per day, moderately active people should consume 1.40 g of protein per kilogram of weight, and professional athletes should consume 2.40 g of protein per kilogram of weight per day.

3

Calculate protein needs based on age.

• The Food and Nutrition Information Center by the United States Department of Agriculture (USDA) has calculated the average protein amounts needed by people by age, gender and if they are pregnant or lactating. The USDA reports that a male, aged 31 to 50 years, should consume 0.66 grams of protein per kilogram of weight. A similarly aged woman should consume the same amount of protein. Children, teenagers, pregnant or breastfeeding women all require higher protein amounts per day.

4

Calculate protein needs based on lifestyle.

• You know your body best. If you're very active and regularly do strength training, then you likely need more protein on a daily basis than somebody who sits at a computer all day. The USDA recommends between 5 and 6 1/2 oz. (141 and 184 g) of lean protein per day, depending on age and sex. You can't do your body harm by eating too much lean protein unless you have kidney or liver disease, so gauge according to your own body and your lifestyle.

5

Make wise protein choices.

• Not all proteins are created equal. Proteins from animal sources have all 9 amino acids, but not all plant based proteins do. Algae, amaranth, buckwheat, hemp, soy beans (tofu and tempeh) and quinoa are the only vegetable sources of protein that have all 9 amino acids. Plant based proteins are lower in fat than animal sources, and animal sources are higher in saturated fat. Choose plant based proteins wherever possible, or choose lean meats, poultry, fish and some cheeses to get the most protein per serving.