Protein Needs Calculator
(protein needed, in grams)Daily Protein Needs Examples
| Food Item | Needed (lbs) |
|---|
This calculator makes no claims of being correct. Double check with a qualified nutritionist, but this may be helpful as a start. Remember 16 oz = 1 lb. For example, if you have 5 oz of tuna, that is 5/16 = 0.31 lb.
Mercola says to aim for 0.8 grams of protein per pound of ideal bodyweight (i.e., the weight you ought to be based on your height, age and gender, not your current total weight), and that’s what this page gives you. To determine your weight you ought to be based on your height, age and gender, here is a table:
Healthy Weight Ranges by Height
To determine your healthy weight, consider your height, age, and gender. Below is a table showing healthy weight ranges based on height. Note, for all of the below, healthy BMI Range: 19 – 24
| Height (inches) | Healthy Weight Range (lbs) |
|---|---|
| 4’10” | 91 – 118 |
| 4’11” | 94 – 123 |
| 5’0″ | 97 – 128 |
| 5’1″ | 100 – 133 |
| 5’2″ | 104 – 138 |
| 5’3″ | 107 – 143 |
| 5’4″ | 110 – 148 |
| 5’5″ | 114 – 153 |
| 5’6″ | 118 – 158 |
| 5’7″ | 121 – 164 |
| 5’8″ | 125 – 169 |
| 5’9″ | 128 – 175 |
| 5’10” | 132 – 181 |
| 5’11” | 136 – 186 |
| 6’0″ | 140 – 192 |
| 6’1″ | 144 – 198 |
| 6’2″ | 148 – 204 |
| 6’3″ | 152 – 210 |
| 6’4″ | 156 – 216 |
Notes on When to Consume Protein
When considering whether it’s better to consume more protein at one particular time of day, research suggests that the total daily protein intake and its distribution throughout the day are more critical than specific timing. While traditional advice emphasized consuming protein shortly after workouts—during the so-called “anabolic window” (15-60 minutes post-exercise)—recent findings indicate that this window may be broader, extending up to two hours or more. Distributing protein intake evenly across meals can enhance muscle protein synthesis. Studies show that spreading protein consumption every three to five hours can lead to better muscle gains compared to concentrating it in fewer meals. This approach helps maintain a positive nitrogen balance, essential for muscle repair and growth. For those who exercise in a fasted state, such as before breakfast, consuming protein soon after a workout can be beneficial since they haven’t had protein for an extended period. Additionally, consuming protein before bed has been shown to promote muscle growth and recovery during sleep.