Protein 101

Protein Calculator

How much protein you need depends on many factors, from age and gender to activity level and fitness goals.











lbs.




ft.   in.


Please choose one.

  • Sedentary In other words, no exercise routine to speak of.
  • Light exercise program Some kind of aerobic exercise 3 days a week for 30 minutes a day.
  • Moderate exercise program Aerobics 3-4 days a week for 30-45 minutes; weightlifting 2-3 days a week.
  • Intense exercise program Aerobics 4-7 days a week for 30-60 minutes, weightlifting 3-5 day a week.
  • Competitive athlete Are you training for a marathon? A specific sport? A bodybuilding competition?


Please select all that apply.

  • None You really don’t have any fitness goals.
  • General fitness Maybe you want to lose body fat or improve muscle tone or just feel good.
  • Weight loss You want to drop pounds and keep them off.
  • Improve strength or athletic performance You want to increase your strength, speed or endurance.



Disclaimer: *This tool is intended for informational purposes only and is not a substitute for professional medical advice from a qualified healthcare provider.

These estimates may not be appropriate for pregnant and nursing women. You should always speak with your doctor or other qualified healthcare provider before you start or change any weight management or physical activity plan.

Information entered into the calculator is not stored.