How Much Protein Do I Need?
Protein should make up around 10 to 35 percent of your total calories for the day. However, most of us consume more than that. Eating too much protein can mean you get too many calories overall, or not enough calories from other nutrients, and can also increase your risk for osteoporosis. Eating too little protein can lead to hunger and cravings, as well as feelings of tiredness, and may cause hair loss.
Refer to the table below to find out how much protein your body needs every day.
| Daily Total Calories | Calories From Protein (10% to 35% cals) | Daily Total Protein Grams (10% to 35% cals) |
|---|---|---|
|
1200 cals |
120 to 420 cals |
30 to 105g |
|
1500 cals |
150 to 525 cals |
38 to 132g |
|
1800 cals |
180 to 630 cals |
45 to 158g |
|
2000 cals |
200 to 700 cals |
50 to 175g |
|
2500 cals |
250 to 875 cals |
63 to 219g |
|
3000 cals |
300 to 1050 cals |
75 to 263g |
* For advice on your specific needs, speak to your doctor or dietitian.
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