What's your daily protein number?

Enter your info below and click “submit” to calculate your recommended protein intake:

Female         Male
On a light exercise program (e.g., cardio exercise 3/week, 30 minutes each)
Moderate exercise program (e.g., cardio exercise 3-4/week at 30-45 minutes each, weightlifting 2-3/week)
Intense exercise program (e.g., cardio exercise 4-7/week at 30-60 minutes each, weightlifting 3-5/week)
Competitive athlete (e.g., training for a marathon, a specific sport, or bodybuilding competition)
General fitness (lose body fat, improve muscle tone, etc.)
Bodybuilding (increase muscle size and definition)
Improve strength (Increase weight lifted in each repetition)
Improve athletic performance (increase speed and/or endurance)

Disclaimer: The protein calculation provided here is for general informational purposes only, does not constitute medical advice, and is for healthy adults only. The protein number provided is the midpoint of the range of your daily protein needs based on published scientific literature and this number will vary depending on numerous factors, including but not limited to, your weight, activity level, and the types of activities you do. This estimate should not be used by those who are pregnant, nursing, taking medication or have a medical condition. Children under the age of 18 have different protein requirements than adults. Children under 18 should consult a physician to determine their unique protein needs. Consult with your physician before making any significant changes to your daily diet or exercise program.

Burke, L. Practical Sports Nutrition. Champaign, IL: Human Kinetics. 2007.
Campbell, B. Protein Needs for Athletes. NSCA Hot Topic Series, www.nsca-lift.org.
Campbell, B et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 26,4:8. 2007.
Dunford, M. Sports Nutrition: A Practice Manual for Professionals. 4th edition. American Dietetic Association. 2006.
Joint Position Statement: nutrition and athletic performance. ASCM, ADA & DC. Med & Sci in Sports & Ex, 32(12)2130-2145. 2000.