Protein Requirement Calculator For Adults

This article was updated 8:47 am EST June 2, 20205 to include a printable protein source.

After listening to or reading More Protein, More Life: Your Survival Blueprint Starts Here, you might wonder exactly how much protein you need. Use this Protein Requirement Calculator for Adults to find your personalized daily target and take the next step toward strength and longevity.

Contents hide

🧬 How Much Protein Do You Really Need?

🎯 Use the Calculator Below

How to Use This Calculator

Calculation Methodology

Protein Requirement Calculator

Your Protein Requirements

🥩 How Much Food Do You Need to Eat to Get 100 Grams of Protein?

📊 Protein Requirements from Single Food Sources (To Reach 100g of Protein)

⚠️ Notes:

🧬 How Much Protein Do You Really Need?

Your daily protein requirement isn’t one-size-fits-all. It depends on your weight, age, sex, and your activity. Getting the right amount is essential—not just for building muscle, but for:

🛡️ Prevent disease
🔧 Repairing tissues
🛡️ Supporting your immune system
💪 Maintaining strength as you age
⏳ Preventing sarcopenia (muscle loss) and frailty
🔥 Support fat loss and metabolic health
❤️ Increase your lifespan and healthspan
⏳ Live longer and stronger

Whether you’re just starting to exercise, recovering from illness, or aiming to live stronger for longer, protein is your best ally.

🎯 Use the Calculator Below

Enter your information to get your personalized daily protein target, shown in grams per day. You’ll get a recommended range (minimum to maximum) based on your activity level and goals.

🧠 Want to know why protein intake matters more as you get older?
https://drjessesantiano.com/audio-more-protein-more-life-your-survival-blueprint-starts/

How to Use This Calculator

Select your preferred unit system (Metric or Imperial)
Enter your sex, age, and weight
Select your activity level
Click “Calculate Protein Needs”
View your personalized protein range in the results section

Calculation Methodology

The calculator uses these general guidelines:

Sedentary adults: 0.8-1.0g protein per kg of body weight
Lightly active: 1.0-1.2g/kg
Moderately active: 1.2-1.6g/kg
Very active: 1.6-2.0g/kg
Extremely active: 1.8-2.2g/kg
Older adults (50+): minimum 1.0-1.2g/kg

The calculator automatically converts imperial units to metric for the calculation and displays the results in grams of protein per day.

Protein Requirement Calculator

Unit System:

Sex:

Age:

Weight:

kg

Activity Level:

Try to experiment. Change the activity level on the calculator and see how the protein requirements change.

🥩 How Much Food Do You Need to Eat to Get 100 Grams of Protein?

To better understand what 100 grams of protein looks like in real life, it helps to break it down into actual food portions. Below is a table showing how much of a single protein-rich food a person would need to eat to reach 100 grams of protein in a day. Keep in mind that these are raw weights, and actual protein content can slightly vary depending on cooking methods and food quality.

This can help older adults with or without CKD plan their meals wisely, especially when increasing protein intake for strength, recovery, and longevity.

📊 Protein Requirements from Single Food Sources (To Reach 100g of Protein)

Protein Source	Protein per 100g (raw)	Amount Needed to Get 100g Protein
Chicken breast (skinless)	31g	~323g (11.4 oz)
Lean beef	26g	~385g (13.6 oz)
Pork loin (lean)	25g	~400g (14.1 oz)
Lamb (lean cut)	25g	~400g (14.1 oz)
Eggs (whole, large)	6g per egg	~17 eggs
Firm tofu	10g	~1,000g or 1 kg (2.2 lbs)
Cooked beans (average)	8g	~1,250g or 1.25 kg (2.75 lbs)

This table shows that if someone relies solely on tofu for their protein, they would need to consume about 1 kilogram of it each day to reach 100 grams of protein.

⚠️ Notes:

Tofu and beans have lower protein density and may require more volume to reach target levels.
Eggs, while nutrient-rich, would require large quantities if used as the sole protein source.
These values are approximate and can vary by brand, preparation, and food quality.

Food needed to meet 100 gms of protein requirement as calculated by protein requirement calculator

This protein calculator is intended for adults aged 18 years and older. It is unsuitable for individuals under 18, including infants, children, and adolescents, whose protein requirements depend on developmental stages and specialized clinical guidelines.

For accurate guidance on pediatric nutrition, please consult a qualified pediatrician or registered dietitian.

Simple_Protein_Chart_DrJesseSantiano Download

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