For those who want a simple and moderately reliable way to calculate adequate protein intake, here's a simple calculator.
The average adult needs 0.6 - 0.8 grams of protein for every kilogram (2.2 lbs.) of body weight. Infants may need as much as 2.0 grams per kilogram, adolescents need up to 1.2 grams per kilogram and pregnant women need an additional 10 grams per day.
Average adult male
48 – 63 grams per day
Average adult female
37 – 50 grams per day
Adolescent example (120 lbs)
52 – 65 grams per day
Infant example (15 lbs)
11 – 13 grams per day
Pregnant women example
47-60 grams per day
You now know how much protein you need on a daily basis. So where do you get it. Here is some sample representations of protein contribution for certain foods or groups of foods. Click on a few foods that you eat in a day to find the total amount of protein contribution from those foods.
Item
Quantity
Protein (g)
Almonds (dry roasted)
1 oz.
4.6
Apple, with skin
1
0.3
Asparagus
1/2 cup
2.3
Avocado
1
4.0
Bagel
1
10.0
Beans, refried
1 cup
15.8
Beans, garbanzo
1 cup
14.5
Beans, navy
1 cup
19.7
Beans, soybean
1 cup
28.6
Beer
1 12 oz. can
0.9
Broccoli
1/2 cup
2.6
Cashews
1 oz.
4.4
Cheese, cheddar
1 oz.
7.1
Coconut
1 oz.
2.5
Granola cereal
1 bowl
3.7
Grapes, concord
1 cup
2.0
Macadamia nut
1 oz.
2.4
Macaroni
1 cup
6.7
Oatmeal
1 cup
6.0
Oats, rolled
1 cup
13.0
Oranges
1
1.2
Orange juice
8 oz.
1.7
Pancakes
2
4.5
Peanuts
1 oz.
6.6
Pistachios
1 oz.
5.8
Raisins
1 cup
5.3
Rice, brown
1 cup
4.5
Rice, white
1 cup
4.8
Sesame seeds
1 oz.
6.5
Soybean
1 cup
28.6
Spaghetti
1 cup
6.7
Tuna (water packed)
3 oz.
25.1
Walnuts, black
1 oz.
6.9
Wheat bread
2 slices
4.5
Waffle
1
7.2
Wheat, enriched
1 cup
11.6
Wheat gluten
1 cup
58.0
Yogurt, plain
1 cup
13.0
Burrito with beans, rice, veggies
42.5 grams
Cereal with soy milk, 1 bowl
26.4
Deli sandwich with meat replacement, bread, and condiments
39.2
Not Dog (hot dog replacment) w/ two slices of bread
15.2
Pancakes (3 pancakes w/syrup)
8.2
Peanut butter and jelly sandwich
19.6
Pizza with cheese, 1 slice
26.4
Potato, baked with sour cream replacement
12.5
Rice, brown with stir fried veggies and soy sauce
21.2
Salad, basic with veggies, sunflower seeds, raisins
19.4
Soup, 1 bowl vegetable soup
10.2
Spaghetti with marinara sauce and meat replacement meat balls
32.1
Tomato sandwich
9.6
Tuna sandwich
34.5
Vegetable chow mein w/Braggs liquid aminos
12.5
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