How much protein do I need to consume?

How much protein do you need? Personalized for each individual, your protein needs depend on a number of factors from body weight, fitness level and goals, and lifestage. Take a look at our calculator to find out how many grams of protein you need every day!

Protein Calculator

The amount of daily protein needed varies by individual and can depend on body weight, fitness level and goals, and lifestage.

To find out how many grams of protein your body needs, enter your target body weight, select the primary reason you take protein and click on the Calculate button.

Health Goals

Target Body Weight

Recommended Amount

This calculator is based on data provided by the International Protein Board (iPB). It is intended for informational purposes only and is not a substitute for professional medical advice from a qualified healthcare provider. The iPB supports the need for an up-to-date re-evaluation of protein requirement standards to identify opportunities for improvement, application and globalization of requirement levels. The Strong Inside is in alignment with International Protein Board protein recommendation.

Protein recommendations should not exceed 35% of the total daily calories. These estimates may not be appropriate for pregnant and nursing women. Body Weight entered should be your current goal or short-term goal for practical and sensible changes in body weight. As always, please speak with your doctor or other qualified healthcare provider before you start or change any weight management or physical activity plan.