How Much Protein Is Enough?

How much protein do you really need? You probably don’t need to worry about getting enough. Most people who are eating a varied diet and have no underlying health issues are getting plenty each day.

Recommended Dietary Allowance for Protein

Grams of protein 
needed each day
Children ages 1 – 3
Children ages 4 – 8
Children ages 9 – 13
Girls ages 14 – 18
Boys ages 14 – 18
Women ages 19 – 70+
Men ages 19 – 70+

If you are still concerned about the amount of protein you consume daily, you can do the math yourself, taking into account your body weight and lifestyle. Follow this formula:

How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day