How Much Protein Do I Need?

Selection of protein sources in kitchen

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.