A Guide to Calculating Protein Intake for Your Body and Lifestyle

Whether you exercise daily or lead a more sedentary lifestyle, getting enough protein is essential for maintaining overall health. Your protein requirements can vary based on several factors, including age, gender, and activity level. Consistently eating too much—or too little—protein can cause potential health issues, so finding the right balance is key.

According to the Dietary Guidelines for Americans, protein should generally make up 10–35% of an adult’s daily calorie intake. This range represents a baseline recommendation for the average adult, but individual needs may differ significantly.

Protein Needs Based on Activity Level

Physical activity plays a major role in determining how much protein your body requires:

• Low activity levels: 0.8–1.0 grams of protein per kilogram of body weight per day
• Moderate activity levels: Around 1.3 g/kg body weight
• High-intensity activity levels: Approximately 1.6 g/kg body weight

For athletes or those engaged in intense strength training, studies suggest 1.4–2.0 g/kg of body weight daily to support muscle repair and growth.

Protein Requirements During Pregnancy and Lactation

Protein needs increase significantly during pregnancy and breastfeeding. A nutrient-rich, well-balanced diet has been linked to a lower risk of pregnancy complications and healthier birth outcomes (The importance of nutrition in pregnancy and lactation: lifelong consequences). Adequate protein intake also supports healthy milk production during lactation, making it an essential part of nutrition for chestfeeding individuals.

Why the Right Protein Balance Matters

Protein is vital for repairing tissues, building muscle, supporting immune function, and maintaining healthy skin, hair, and nails. However, both insufficient and excessive intake can lead to health concerns. That’s why it’s important to tailor your protein consumption to your unique needs.

Before making any major dietary changes, consult a healthcare professional, dietitian, or nutritionist to ensure your approach supports your overall health goals.

Want to know the best time to take protein for maximum results? Check out our full guide here: When Is the Best Time to Take Protein?