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  /  Calculating Your Protein Intake

How many grams of protein do you need each day? 

According to the USDA, Using a percentage range is a simple way to calculate your specific protein needs. Considering a specific calorie intake, you can target the amount of protein that is needed based off your biological makeup. Note: Every gram of protein contains 4 calories.

Calculating your protein intake

Body Weight & Physical Activity

Looking at the average adult, needing approximately 0.6-1.0 grams of protein per kilogram of body weight each day. For example, if 1 (kg) = 2.2 (lbs), a person who weighs 165 (lbs) would need approximately 60 grams of protein each day.

Based on Lean Body Mass (LBM)

To you Lean Body Mass LBM by the appropriate activity level.

    • Sedentary (generally physically inactive): multiply by 0.5
    • Light activity (includes walking or gardening): multiply by 0.6
    • Moderate (30 minutes of moderate activity, thrice weekly): multiply by 0.7
    • Active (one hour of exercise, five times weekly): multiply by 0.8
    • Very active (10 to 20 hours of exercise weekly): multiply by 0.9
    • Athlete (over 20 hours of exercise weekly): multiply by 1.0

Keep in mind that your protein needs may also need to be increased depending on how active you are.

Macro Pie Chart






Healthy Fat

*Standard Maintenance

Nutrient Density, Macro & Micro Nutrients

The macro nutrients are proteins, carbohydrates, fats, fiber and water. The micro nutrients are minerals and vitamins.

Macros are the nutrients needed in larger quantities to maintain habitual growth and development. Macros are the fuel for the body and initially supports our energy.

(7) Major Macros & Micros:

    • Proteins
    • Carbohydrates
    • Fats
    • Dietary Fiber
    • Water
    • Minerals
    • Vitamins


USDA. Dietary guidelines for Americans 2020–2025. Published Dec 2020

Mangano K, Sahni S, Kiel D, Tucker K, Dufour A, Hannan M. Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation StudyAmer J Clin Nutr. 2017;105(3):714-22. doi:10.3945/ajcn.116.136762

Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: review and recommendationsNutrients. 2019;11(6):1289. doi:10.3390/nu11061289