A photo of a toy dino, who I'm sure doesn't bother with a protein calculator.

So, you need to understand how a lot protein you want?

Nicely my buddy, you’ve arrived on the proper place.

We constructed a protein calculator to assist our On-line Teaching purchasers and I’m excited to share it with you at present too!

Right here’s what we’ll cowl:

You appear like you’re in a rush, so let’s leap proper in!

The Nerd Health Protein Calculator

On the Metric System? Click on right here


You now have a spread for the quantity of protein you want in a day!

I do know…we simply threw lots at you. 

A gif of a confused Michael Scott, who doesn't know how to use our protein calculator.

Let’s clarify a few of these numbers and equations in case you need to nerd out on the main points. 

How A lot Protein Ought to I Eat in a Day?

A LEGO holding a hot dog, which may help with his protein goals.

As we cowl in our information How A lot Protein Do I Must Eat, you’re going to search out all types of various suggestions for a way a lot protein try to be consuming.

For instance, the present worldwide Beneficial Dietary Allowance (RDA) for protein is 0.4g per pound of body weight (0.8 g per kg of physique weight).[1]

Case closed?


This gif shows a confused John Reily, who probably can't use a calculator.

In our opinion, and as described on this evaluation article[2] the RDA for protein is simply too low and ought to be increased no matter your physique composition.

Our calculator really begins you off at 0.54–0.82g per pound of body weight (1.2–1.8 g/kg), which tops out at over twice the extent of the RDA.[3]

Additionally, the quantity of protein you eat will rely in your particular person targets. That’s why we’ve got so many variables in our protein calculator.

The RDA’s blanket advice for protein consumption is oversimplified.

We’ll dive into this additional within the subsequent sections.

One last level: we gave you a large really useful vary of protein, as a result of individuals differ fairly a bit of their protein wants.

Chef saying "Everybody's different, but that's okay."

So don’t take our protein advice as gospel!

Contemplate your outcomes right here as a place to begin. Attempt one vary, see how you are feeling, and take it up or down from there.

In case you reply nicely to a protein consumption that’s not inside our really useful vary, don’t sweat it!

The protein suggestions right here come from research, and research are primarily based on averages. You could be an outlier.

Use our calculator as a place to begin, and assess your outcomes over time. We give this similar recommendation to our teaching purchasers after they ask us about protein.

How A lot Protein Ought to I Eat to Construct Muscle?

A photo of LEGO Hulk, who I don't think eats protein to look like that.

In case you’re making an attempt to construct muscle, you’re going to need to eat sufficient protein to induce muscle restore and development. 

Proteins are the constructing blocks of muscle, so that you’ll want loads in the event you’re seeking to construct a muscular physique!

How a lot?

In case you’re of wholesome weight, energetic, and want to construct muscle, purpose for 0.64–1.09 g/lb (1.4–2.4 g/kg).[4]

There may be some proof {that a} increased vary is perhaps helpful. Not a lot in gaining extra muscle, however to attenuate fats achieve throughout a bulking section.[5] 

As we point out in our information, 12 Tricks to Achieve Weight Rapidly, you would possibly placed on somewhat fats when consuming in a caloric surplus to develop muscle.

Yep, the bigger you are, the more calories you need.

Extra protein might counteract this somewhat.[6] 

In case you’re an skilled lifter on a bulk, intakes as much as 1.50 g/lb (3.3 g/kg) might provide help to decrease fats achieve.

Now in fact, if you wish to develop muscle, you’ll be able to’t simply eat protein…you additionally have to power practice!

Fortunately, we’re specialists on that.

Listed here are some assets to start your coaching:

  1. 5 Finest Energy Coaching Exercise Routines For Freshmen. In case you don’t know the place to begin your power coaching journey, begin right here. This information will stroll you thru body weight workout routines onto changing into a full fitness center warrior (right here’s easy methods to construct a house fitness center in the event you’re avoiding public services). 
  2. The Newbie Body weight Exercise. In case you’re in search of an train routine that may be finished ANYWHERE, look no additional. Our newbie routine has jumpstarted many Rebels of their power coaching. You’d be stunned how a lot muscle you’ll be able to construct with your personal weight, a milk jug, and a sturdy desk. 
  3. Construct Your Personal Exercise Routine. After you do a exercise or two, it’s time to strategize. What do you have to practice and on what days? When do you have to relaxation? Our information will stroll you thru constructing a whole routine. 

Another choice is to take a look at our On-line Teaching Program, the place a skilled knowledgeable can construct you a custom-made exercise, then alter it every month primarily based in your progress:

How A lot Protein Ought to I Eat to Lose Weight?

This runner definitely has a strong core!

In case you’re seeking to shed some pounds, consuming loads of protein will probably be an necessary a part of the equation. 

Why is protein necessary for weight reduction?

Consider it this manner: protein is the one macronutrient you don’t retailer.[7] 

  • Carbs are saved as muscle glycogen.
  • Fats is saved as physique fats.

Your physique can use both as a gas supply whereas it’s in a calorie deficit.

Not so for protein.

Which means many of the protein in your physique is at present doing a job: constructing muscle tissue, making enzymes, strengthening bones, and so forth.

In case you don’t eat sufficient protein, your physique will flip in direction of your muscle mass for its wants.

So in the event you’re not cautious while you’re shedding pounds, you would lose muscle AND fats.

Clearly, from a well being and physique standpoint, this isn’t good.

Cartman's Mom saying "Oh Dear" to not eating enough protein.

That’s why it is advisable to eat loads of protein and power practice while you’re in a calorie deficit – so that you lose fats whereas retaining your hard-earned muscle mass.

That is one thing Coach Matt covers extensively within the video The way to Achieve Muscle Whereas Dropping Fats:

For extra, try The Information to Physique Recomposition.

The opposite necessary level about protein and fats loss: protein will provide help to keep full.[8]

In case you’re making an attempt to shed some pounds, maintaining your starvation at bay will probably be important. Fortunately, research have discovered that these on a high-protein weight-reduction plan are likely to eat fewer energy general.[9]

In case you can’t appear to shed some pounds, begin consuming loads of protein!

Are you at present on a weight-loss mission?

We can assist

Listed here are some assets to get you going:

  1. The 5 Guidelines of Weight Loss. In case you’ve ever been on a weight-reduction plan, or are at present on a weight-reduction plan, give this a learn. Right here we talk about why individuals succeed with standard weight-reduction plan applications and why they don’t, plus actionable steps you’ll be able to take to realize sustainable weight reduction.
  2. Begin Consuming Wholesome With out Being Depressing. In case you’re confused about wholesome consuming (“Ought to I nix carbs? Do I’ve to rely energy?”), begin right here. We’ll clarify easy methods to constantly construct wholesome meals whereas nonetheless consuming the meals you like. No one ought to be compelled to surrender pizza endlessly. 
  3. How Many Energy Ought to I Eat Each Day? We’re not going to make you rely energy for the remainder of your life. Nevertheless, we do need you to have some consciousness of the variety of energy you might be consuming. We’ll provide you with a spread to shoot for, plus some tips about easy methods to portion management

You may also obtain a Free 10 Degree Food regimen Guide too while you be a part of the Rise up and enroll within the field under:

Can I Eat Too A lot Protein?

This poor lego is about to be eaten by a raptor, but at least he'll provide some protein.

Now that I’ve drilled it into your head that try to be consuming loads of protein, a pure query will come up:

How a lot protein is an excessive amount of protein?

We’ve acquired excellent news for you: so long as you’ve acquired a wholesome liver and kidneys, you’ll be able to eat a number of protein with no ailing results.

As Look at factors out in its analysis on protein:[10]

“Greater protein intakes appear to have no damaging results in wholesome individuals,”** 

**In fact, when you’ve got particular kidney or medical points almost about protein consumption, PLEASE go together with your physician’s advice for required protein consumption!

Go forward and purpose for the excessive finish from our protein calculator

One last notice: if our present advice for protein is lots increased than what you usually do, ease into it.

The Dude telling you to "take it easy" with your protein ramp up.

Don’t go from minimal protein consumption to woofing down steak and eggs whereas chugging a protein shake.[11]

Research have discovered that instantly doubling protein consumption can have damaging results.[12] 

Improve your consumption step by step, somewhat extra every day, and also you’ll be wonderful!

The way to Get Sufficient Protein (Subsequent Steps)

I'm not sure what this photo of Abe Lincoln riding a Raptor has to do with a protein calculator, but it is awesome.

Now that you’ve an estimate of the quantity of protein you want, the final query to reply is: how do I eat all this protein?

Our #1 advice is to get protein from entire meals at any time when doable. This can make sure you get loads of nutritional vitamins and minerals.

A serving of protein is concerning the dimension and thickness of your palm:

A serving of protein should be about the size of your palm, like so.

Protein can come from any variety of sources, together with:

Not a meat-eater? Learn our huge plant-based information!

Nevertheless, in the event you’re aiming for the upper ranges of protein consumption (otherwise you’re on a critical bulk,) you would possibly have to complement. 

Personally, I drink a protein shake every day to assist me attain my targets. 

A blender can help you obtain more calories for weight gain.

Some protein dietary supplements to contemplate:

  1. Whey protein powder, a milk byproduct broadly used as a protein complement.[14]
  2. Egg-based protein powders
  3. Pea protein powder, a preferred complement within the plant-based neighborhood

Take a look at The Final Protein Shake Information for extra protein powder suggestions and recipes on easy methods to make scrumptious smoothies. 

Whether or not by way of entire meals or dietary supplements, protein ought to be a fundamental a part of each meal you eat. It’s one in every of our high suggestions for being a wholesome nerd. 

Calculate your protein wants, decide the correct portion sizes to succeed in your goal, and see how you are feeling!

You may all the time alter up or down primarily based in your outcomes.

A gif of frogs on a seesaw, who probably balance their protein intake by eating lots of flys.

In case you want any assist alongside the best way, we acquired you. 

Listed here are 3 ways to proceed your journey with Nerd Health:

#1) Our On-line Teaching program: a training program for busy individuals to assist them make higher meals selections, keep accountable, and get more healthy, completely.

As I mentioned earlier than, we train portion management to our purchasers who wrestle with overeating, so we’ll present a non-judgmental knowledgeable that can assist you attain your targets.

You may schedule a free name with our group so we will get to know you and see if our teaching program is best for you:

#2) If you’d like a precise blueprint leveling up your vitamin, try Nerd Health Journey! Our enjoyable habit-building app helps you train extra ceaselessly, eat more healthy, and degree up your life (actually).

In case you comply with our Vitamin missions, you’ll study to eat extra protein whereas incomes XP! Sah-weeeet.

Attempt your free trial proper right here:

#3) Be a part of the Rise up! We want good individuals such as you in our neighborhood, the Nerd Health Rise up.

Join within the field under to enlist and get our Insurgent Starter Package, which incorporates all of our “work out at dwelling” guides, the Nerd Health Food regimen Cheat Sheet, and way more!

Alright, I need to hear from you:

Did you calculate your protein necessities?

Do you typically eat round this goal?

Have any suggestions or methods for getting sufficient protein?

Tell us within the feedback!


PS: Take a look at the remainder of our protein collection:


Picture supply: When Dinosaurs dominated the Earth, Bruce “inexperienced” Banner, Who desires a scorching canine?, Morning run with the Fitbit, Sneaky Raptor, This one’s for you, Robert E. Lee!


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