Protein Calculator

Monica Reinagel, MS, LD/N, CNS
1-minute read

Ask the Diva: How much protein should I eat?

Q: Philip writes:  How can I determine how much protein I need each day?

A: First you need to know your weight in kilograms. (Divide your weight in pounds by 2.2). Then, multiply your weight in kilograms by 0.8.  Your result is the recommended daily allowance (RDA) for protein in grams. (Kids, and pregnant and lactating women need a bit more.)

You can eat more protein if you like. In fact, athletes and body builders are often advised to eat 2 grams of protein per kilogram of body weight, which is 2 ½ times the RDA. In general, though, protein shouldn’t provide more than about a third of your total calories.

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.