How the calculation works
The recommended minimum is the reference set by the European Food Safety Authority (EFSA): 0.83 g of protein per kg of body weight per day for a healthy adult, older adults included. It covers the needs of almost all adults whose weight is stable.
While losing weight, part of the weight lost can come from muscle. A higher intake, combined with physical activity, helps preserve it. The calculator therefore uses 1.6 g per kg for someone who does no exercise, and up to 2.2 g for the most active, without exceeding 35% of the calorie intake. Above 1.6 g per kg, the extra benefit is small for most adults, according to a large review of studies (Morton et al., 2018).
Above a BMI of 25, the calculation uses a reference weight: the weight at a BMI of 25, plus a quarter of the excess. Fat tissue does not need protein; using total weight would overestimate needs. You can work out your BMI to see where you stand.
After 65
With age, muscles use protein less efficiently. A European expert group (PROT-AGE, 2013) advises 1 to 1.2 g per kg per day after 65, and more with regular physical activity. The calculator shows this as soon as you enter an age of 65 or over.
How much protein is in food?
- 100 g of cooked chicken breast: about 31 g of protein.
- 100 g of cooked tuna: about 28 g; 100 g of cooked cod: about 23 g.
- 2 slices of lean ham (80 g): about 16 g.
- A 150 g pot of skyr: about 15 g; 150 g of non-fat fromage blanc: about 12 g.
- 2 eggs: about 14 g.
- 150 g of cooked lentils or chickpeas: about 13 to 14 g.
- 100 g of firm tofu: about 13 g.
Spread it over the day
- A source of protein at every meal rather than one big serving in the evening: the body uses it better when it is spread out.
- Breakfast is often the poorest meal: a dairy product, eggs or ham easily rebalance it.
- Protein is filling: a meal that contains some keeps you going longer, which helps avoid snacking.
- Plant foods count too: pulses, tofu and wholegrains complement animal products.
Do you need powders or supplements?
In most cases, no: a varied diet is enough to reach these amounts, as the examples above show. Protein powders can help out, but they do not replace proper meals.
The limits of a calculator
This calculator gives guidance for healthy adults. It is not intended for minors, for pregnant or breastfeeding women, or for people with a history of eating disorders. If you have kidney disease, diabetes or take regular medication, ask your doctor before increasing your protein intake.
From protein to meals
A number alone is not enough: it has to become meals you enjoy. That is what the cure BalenZ programme does: your calorie and protein needs are calculated with this same scale, then your meals are planned day by day with the foods you like. See How it works and the calorie calculator.