How much protein should you be eating?

How much protein should you be eating?

Whether you’re a fitness competitor or somewhat deconditioned, you probably have wondered how much protein you really need on a daily basis. It’s a question at the top of many people’s minds. An athlete that places special demands on the body has increased requirements, as does a pregnant woman and the population at large as we age.

It’s challenging to get the protein we need as it’s far more convenient to over-consume protein’s macronutrient counterparts — carbohydrates and fat — in our grab-and-go American culture. Go to any local restaurant buffet and try to find protein amongst the salads, pizza, bread, muffins and baked potatoes, and you’ll be like me: unabashedly fishing out the rare bits of chicken breast from the noodle soup tureen.

Protein is a unique macronutrient in that it builds and repairs the body; it is especially important for people with compromised immune systems — plus protein the body doesn’t require can be used as energy or fuel.

There are a few things to consider in making a good estimation about how much protein you need including age, activity and the number of calories consumed in any given day.

It’s now time to get out your calculator, or Google an equation, like my high school age daughter does. Or you can download an Excel file on your laptop and follow the simple instructions by clicking on this link: Toni’s Protein Calculator.

We’ll walk through the math briefly so you understand the formula.

A person with an average activity level–which is most of the population–needs .8 grams of protein per kilogram of body weight, according to the Recommended Dietary Allowance (RDA) for protein, which is about 25-30% of the total caloric intake.

First convert weight into kilograms. The equation looks like this:

Weight x .453592 = kilograms of body weight

For example: 185 LBS x .453592 = 83 kilograms

Then, 83 kilograms x .8 = 66.4

So now you know that a person of 185 pounds needs around 66 grams of protein per day. Because of our body’s ability to absorb the macronutrient protein over time, we need incrementally more as we age. By the time we reach 65, an additional 50% above the RDA is required.

66 grams + 33 grams = 99 grams

Ideally, this person would be eating five small meals per day, so about 20 grams of protein with each meal, which is roughly equivalent to half a chicken breast or a serving of Toni’s OatMEAL (forgive the plug)!

Earlier I referred to the number of calories a person consumes in a day, and it’s important to be aware the grams of protein required do not adjust downward. How much protein they need every day remains fairly static in spite of under eating. In this case, focus on the total grams, and not the approximate percentage of total calories.

This information is to be used a guideline, be sure to talk to your physician or nutritionist to ensure it is specific to you and takes your personal situation or medical conditions into account.

Stay healthy and strong!

This guest post was written by Toni Julian, another blogger and advocate for health. Her book, Bite Me!, and Toni’s OatMEAL™ are both available on her website and at New Leaf Market, where the Dinner Diva does a lot of shopping for her clients. Find out more about her at

Photo Credit: Stuart Miles via