Protein Calculator: Find Your Daily Protein Intake

The daily protein target for most adults is 1.2 to 1.6 grams per kilogram of body weight, the goal set in the Dietary Guidelines for Americans, 2025-2030, published in January 2026. For a 70 kg (154 lb) adult that comes to 84 to 112 g a day. Lifting to build muscle raises the target to 1.6 g/kg, with 2.2 g/kg (1 g per pound) as the most the muscle-gain evidence supports.

The calculator below gives you one number for your body, goal and situation, the range around it, and the grams to eat at each meal. It covers lifting, fat loss, age 65 and over, pregnancy, breastfeeding and GLP-1 medicines, and it gives no number if you have kidney disease.

Daily Protein Calculator

Enter your weight (lb or kg), height, age, sex, goal and meals a day (3 to 6), plus any situation that changes the answer: pregnancy, breastfeeding, a GLP-1 medicine, or kidney disease. Body fat percentage is optional and counts in one mode only, explained under losing fat. The calculator is for adults 18 and over, because every source behind it covers adults.

Table of Contents

1. How to Calculate Your Protein Intake
2. Protein to Build Muscle
3. Protein to Lose Fat
4. Protein for Older Adults (65 and Over)
5. Protein in Pregnancy and While Breastfeeding
6. Protein on GLP-1 Medicines
7. Protein at Higher Body Weights
8. Protein on a Plant-Based Diet
9. Protein per Meal
10. What Your Protein Target Looks Like in Food
11. Kidney Disease: When Not to Use These Targets
12. Frequently Asked Questions
13. Sources

How to Calculate Your Protein Intake

Protein guidelines give targets in grams per kilogram of body weight per day (g/kg). The calculator takes four steps, and its result shows the weight it used, the rate and the formula:

1. Convert your weight to kilograms: pounds ÷ 2.2046.
2. Pick the weight to multiply. At a BMI of 30 or more, the calculator uses a reference weight for your height (see higher body weights). Pregnancy and breastfeeding use the weight you enter.
3. Multiply by the rate for your goal or situation from the table below. Outside lean lifter mode, no target passes 2.2 g/kg.
4. Divide by your meals for grams per meal.

Worked Example in Pounds

A 30-year-old man weighs 180 lb, stands 5 ft 10 in and lifts to build muscle. 180 ÷ 2.2046 = 81.6 kg, and his BMI of 25.8 is under 30, so his body weight counts. 81.6 × 1.6 = 131 g a day, with a range of 131 to 180 g (1.6 to 2.2 g/kg). Over four meals that is about 33 g each. The pound shortcut gives the same answer: 1.6 g/kg is 0.73 g per pound, and 180 × 0.73 = 131 g.

Worked Example in Kilograms

A 35-year-old woman weighs 70 kg, stands 165 cm (BMI 25.7) and wants to stay healthy: 70 × 1.2 = 84 g a day, with a range of 84 to 112 g, or 21 g at each of four meals.

The Benchmarks on Your Result

Outside pregnancy and breastfeeding, your result also shows three benchmarks, each worked out on your body weight, or on the reference weight when your target uses one, and labelled with the weight it used. For the 180 lb lifter:

• RDA, 0.8 g/kg: 65 g. The minimum that prevents deficiency in nearly all healthy adults (US National Academies, 2005, now under review). The calculator treats it as your floor.
• US Dietary Guidelines, 1.2 to 1.6 g/kg: 98 to 131 g. The government’s goal for a healthy diet.
• Evidence ceiling, 2.2 g/kg: 180 g. The top of the muscle-gain evidence (next section).

Every Rate the Calculator Uses

Every rate the calculator can apply, with the range around it and the source it comes from:

If more than one row fits you, the first match wins, in this order: kidney disease, pregnancy or breastfeeding, GLP-1 medicine, age 65 and over, lean lifter, then your goal.

Protein to Build Muscle

The best evidence here is a 2018 meta-analysis by Morton and colleagues: 49 randomized trials and 1,863 people, all doing resistance training. Extra protein added muscle up to about 1.62 g/kg a day and nothing measurable past it. The uncertainty around that breakpoint ran from 1.03 to 2.20 g/kg, so the authors read 1.6 g/kg as the estimate and 2.2 g/kg as the upper bound for anyone who wants a margin. The calculator uses the same two numbers for your target and the top of your range. Morton’s team also found that extra protein helped trained lifters more than newer ones, and helped less with age.

Expert positions agree. The International Society of Sports Nutrition (2017) calls 1.4 to 2.0 g/kg enough for most people who exercise, and the 2016 joint position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine gives 1.2 to 2.0 g/kg for athletes.

The gym rule of 1 g per pound equals 2.2 g/kg. It sits at the top of Morton’s range and buys no measured muscle over 1.6 g/kg. Every trial in the analysis paired protein with lifting, so these numbers assume you train. To set your calories for a bulk, use our weight gain calculator.

Protein to Lose Fat

In a calorie deficit, protein helps you keep muscle while the fat comes off.

Losing fat without lifting: 1.2 g/kg, range 1.2 to 1.6. The Dietary Guidelines use this band, and the 2025 GLP-1 nutrition advisory gives it for active weight reduction. In a 13-week study of 60 older adults with obesity who dieted and did resistance training, those eating more than 1.2 g/kg had 5.4 times the odds of gaining muscle (Weijs and Wolfe, 2016).

Losing fat while lifting: 1.8 g/kg, range 1.6 to 2.2. Hector and Phillips (2018) put current advice for athletes losing weight at 1.6 to 2.4 g/kg. We chose 1.8 inside that band and kept the 2.2 ceiling, so the 180 lb lifter above gets 147 g.

Lean lifter mode: 2.3 g per kg of fat-free mass, range 2.3 to 3.1. Lean, trained lifters on a hard diet are the one group with evidence above 2.2 g/kg. Helms and colleagues (2014) put their needs at 2.3 to 3.1 g per kg of fat-free mass, higher as the diet gets harsher and the lifter leaner. Fat-free mass is your weight minus your fat, so this mode needs your body fat percentage, which our body fat calculator can estimate. We switch to it only when all five of these hold:

• your goal is to lose fat while lifting;
• you picked no special situation;
• you are under 65;
• your BMI is under 30;
• your body fat is 23% or less for men, or 35% or less for women.

The body fat limits are Helms’s own: the review took only studies of resistance-trained adults “of lower body fat (males ≤ 23% and females ≤ 35%)”. An 85 kg man at 12% body fat has 74.8 kg of fat-free mass, so he gets 2.3 × 74.8 = 172 g a day (range 172 to 232 g). If you enter body fat and miss a condition, the calculator says so and applies the usual rule.

Sources disagree on high intakes. The GLP-1 advisory warns against prolonged intake at or above 2 g/kg a day, below Morton’s 2.2 g/kg upper bound and below the 2.3 to 3.1 g/kg the International Society of Sports Nutrition says resistance-trained people may need in a deficit. The advisory covers adults with obesity on medication and the others cover lifters, so the calculator keeps 2.2 g/kg as its general ceiling and the highest numbers behind lean lifter mode.

Your calorie deficit sets the pace of fat loss: work it out with our TDEE calculator.

Protein for Older Adults (65 and Over)

From 65, the calculator sets 1.2 g/kg for every goal, with a range of 1.0 to 1.2 g/kg if you don’t lift and 1.2 to 1.6 g/kg if you do. A 70-year-old who weighs 75 kg gets 90 g a day. Four sources put seniors above the 0.8 g/kg RDA:

• PROT-AGE Study Group (2013): at least 1.0 to 1.2 g/kg over 65, at least 1.2 g/kg if you exercise or stay active, and 1.2 to 1.5 g/kg with an acute or chronic illness.
• ESPEN (2014): at least 1.0 to 1.2 g/kg for healthy older people, 1.2 to 1.5 g/kg for those who are malnourished or ill, and daily exercise for all.
• Traylor, Gorissen and Phillips (2018): at least 1.2 g/kg.
• Nunes and colleagues (2022): resistance training added lean mass at 1.2 to 1.59 g/kg in people 65 and over, and at 1.6 g/kg or more in younger adults.

That last split is why a 70-year-old lifter’s target is 1.2 g/kg, with room up to 1.6 in the range, while a 30-year-old lifter starts at 1.6.

The Dietary Guidelines note that some older adults need fewer calories but as much protein or more, so protein has to fill more of each plate. PROT-AGE makes one exception: people with severe kidney disease (eGFR under 30) who are not on dialysis may need to limit protein. See the kidney section.

Protein in Pregnancy and While Breastfeeding

The official figures come from the Dietary Reference Intakes (DRI): 1.1 g/kg a day in pregnancy and 1.3 g/kg while breastfeeding. The pregnancy figure covers the second half of pregnancy. For the first half, the DRI sets the same requirement as for a woman who is not pregnant. The 2025-2030 Dietary Guidelines give no protein number for either stage.

Pregnant: the calculator gives 1.1 g/kg of the weight you enter, with a range up to 1.5 g/kg. A 70 kg woman gets 77 g a day (range 77 to 105 g). The result notes that in the first half of pregnancy the DRI adds nothing over the non-pregnant RDA. The top of the range comes from Stephens and colleagues (2015), who measured needs in 29 pregnant women at about 1.22 g/kg early and 1.52 g/kg late in pregnancy, above the 0.88 g/kg average requirement behind the DRI. The official figure and this small study disagree, so ask your midwife or doctor which to aim for.

Breastfeeding: 1.3 g/kg of the weight you enter, a single figure because we found no verified study with a higher one. A 68 kg woman gets 88 g a day.

Both settings ignore a fat-loss goal, since the DRI figures assume no calorie deficit, and neither switches to a reference weight at a higher BMI. The result splits the target across your meals but leaves out the benchmarks and the 0.4 g/kg per-meal guide: the DRI figure is the reference here, the Dietary Guidelines print no pregnancy number, and the 2.2 g/kg ceiling and the per-meal guide come from lifting research.

Protein on GLP-1 Medicines (Semaglutide, Tirzepatide)

GLP-1 medicines, including semaglutide (Ozempic, Wegovy) and the dual GIP and GLP-1 drug tirzepatide (Mounjaro, Zepbound), cut appetite, and less food often means less protein. In 2025 four US lifestyle medicine, nutrition and obesity societies published joint nutrition advice for people on these drugs. On protein, it gives:

• 1.2 to 1.6 g/kg a day during active weight reduction;
• a warning that in obesity “the use of actual weight can significantly overestimate protein requirements”;
• 80 to 120 g a day as a simpler absolute target;
• a floor of 0.4 to 0.5 g/kg a day, and “prolonged intake at or above 2 g/kg/d should be avoided”.

We quote the corrected text the societies republished in 2026, which dropped two protein ranges from the 2025 original and changed “above” 2 g/kg to “at or above”.

The calculator gives 1.2 g/kg (range 1.2 to 1.6) on the reference weight at a BMI of 30 or more, and never less than 80 g a day. Take a woman who is 5 ft 4 in and weighs 220 lb. Her BMI is 37.8, so the calculator uses 146 lb (66.1 kg), the weight at BMI 25 for her height. 1.2 × 66.1 = 79 g, which the floor lifts to 80 g (range 80 to 106 g). On her actual weight, 1.2 g/kg would come to 120 g a day while her appetite is at its lowest. The GLP-1 setting tops out at 1.6 g/kg, under the advisory’s 2 g/kg caution.

With little appetite, put protein in every meal. At four meals, 80 g is 20 g each, about a container of Greek yogurt (17 g) or a roasted half chicken breast (27 g). The advisory pairs protein with resistance training to protect muscle and bone; our guide to avoiding muscle loss on GLP-1 drugs covers the training. If your prescriber or dietitian sets a different number, follow theirs.

Protein at Higher Body Weights: Why We Use a Reference Weight

Multiply a large body weight by a g/kg rate and the answer overshoots. The GLP-1 advisory says using actual weight in obesity “can significantly overestimate protein requirements”, lists adjusted or ideal body weight and fat-free mass as alternatives, and leaves the choice open. It calls 1.5 g per kg of fat-free mass more accurate, but that needs a measured body composition.

Our rule: at a BMI of 30 or more, the calculator multiplies the weight you would have at a BMI of 25 for your height (25 × height in metres, squared) and shows you that weight. This is our judgment call, not a published formula. It needs nothing beyond your height, you can check it by hand, and it keeps targets near the advisory’s 80 to 120 g a day. The result flags any target outside that band.

• A woman who is 5 ft 6 in and weighs 250 lb has a BMI of 40.4. Her reference weight is 155 lb (70.3 kg), so a stay-healthy target is 84 g (range 84 to 112 g). Her actual weight would give 136 g.
• A man who is 1.80 m and weighs 150 kg, losing fat, has a reference weight of 81 kg and a target of 97 g (range 97 to 130 g). His actual weight would give 180 g.

BMI cannot tell muscle from fat, so a muscular lifter with a BMI over 30 will get a low target from this rule. If that describes you, read the top of your range, or ask a dietitian to work from your measured fat-free mass.

Protein on a Plant-Based Diet

Vegans and vegetarians get the same targets. In a 2021 study by Hevia-Larraín and colleagues, young men who were habitual vegans or meat eaters ate 1.6 g/kg of protein (soy for the vegans, whey for the meat eaters) through 12 weeks of resistance training. The two groups gained the same lean mass, muscle size and strength.

You will read that vegans should add 10 to 20% to their target. We found no study that supports a specific figure, so the calculator adds nothing.

The Dietary Guidelines list protein among the nutrients vegan diets often run short on and ask vegetarians and vegans to diversify plant protein sources for amino acid balance. In practice, mix beans, lentils, soy, grains, nuts and seeds through the day. For a plant-only plan, use our vegan protein calculator.

Protein per Meal

The calculator divides your target by your meals and, outside pregnancy and breastfeeding, shows the result beside a guide of 0.4 g per kg per meal. Schoenfeld and Aragon (2018) suggest 0.4 g/kg at each of at least four meals for muscle building, which totals 1.6 g/kg a day, and up to 0.55 g/kg per meal at 2.2 g/kg. The International Society of Sports Nutrition gives 0.25 g/kg, or 20 to 40 g, every 3 to 4 hours. At a 1.2 g/kg target your meals land under the guide, which assumes a 1.6 g/kg day: the 70 kg woman above eats 21 g per meal against a guide of 28 g.

The guide spreads protein through the day and sets no ceiling on what your body can use. Trommelen and colleagues (2023) gave 100 g of protein after exercise and measured a larger anabolic response, lasting more than 12 hours, than 25 g produced. To see how fast different protein foods digest, try our protein absorption calculator.

Your daily total also outweighs timing around a workout. A 2013 meta-analysis by Schoenfeld, Aragon and Krieger found no significant effect of protein timing on strength or muscle growth once the analysis accounted for total protein, and total intake was the strongest predictor of muscle gain.

What Your Protein Target Looks Like in Food

The result includes a sample day that reaches your target from a fixed list of 12 everyday foods, with protein values from the USDA’s FoodData Central database. For the 180 lb lifter, it picks two roasted half chicken breasts (53.4 g), a container of plain nonfat Greek yogurt (17.3 g), a can of light tuna in water (42.1 g) and a cup of boiled lentils (17.9 g), which together reach his 131 g target.

The 12 foods, with the protein in one portion of each (USDA FoodData Central, SR Legacy):

Your portions will differ. For the protein in the exact cut and weight on your plate, use our chicken, beef, egg and fish protein calculators, or browse our 40 protein-packed foods. If food falls short, a shake can close the gap: the protein shake calculator adds up the grams in your mix, and our whey protein reviews compare powders.

Kidney Disease: When Not to Use These Targets

Skip the targets on this page if you have chronic kidney disease (diabetic kidney disease included), are on dialysis, have had a kidney transplant, or a doctor has told you to limit protein. Choose the kidney disease option and the calculator gives no number.

KDIGO, the international kidney guideline group, suggests 0.8 g/kg a day for adults with chronic kidney disease at stages G3 to G5 who are not on dialysis (Recommendation 3.3.1.1, graded 2C, its label for a suggestion resting on low-certainty evidence). An ungraded practice point adds that adults whose kidney disease is at risk of getting worse should avoid more than 1.3 g/kg a day. Dialysis changes protein needs again, so your kidney doctor or renal dietitian sets your number. PROT-AGE makes the same exception for older adults with an eGFR under 30 who are not on dialysis.

Healthy kidneys are a different case. A 2018 meta-analysis by Devries and colleagues compared high-protein diets (at least 1.5 g/kg, 20% of calories or 100 g a day) with normal or lower intakes in adults without kidney disease and found no difference in the change in kidney filtration (GFR). Our article on how much protein is too much covers the upper end.

Frequently Asked Questions

How Much Protein Do I Need a Day?

Most adults should aim for 1.2 to 1.6 g per kg of body weight a day (0.54 to 0.73 g per pound), the goal in the 2025-2030 Dietary Guidelines. Lifting to build muscle raises it to 1.6 g/kg. The 0.8 g/kg RDA (0.36 g per pound) is the minimum that prevents deficiency.

How Much Protein Should I Eat for My Weight?

Multiply your weight in pounds by 0.54 for general health, or by 0.73 if you lift. That gives about 80 to 110 g a day at 150 lb and 110 to 145 g at 200 lb. At a BMI of 30 or more, use the calculator, which works from a lower reference weight.

How Much Protein Do I Need to Build Muscle?

About 1.6 g/kg a day (0.73 g per pound), with 2.2 g/kg (1 g per pound) as the upper bound, from Morton’s 2018 meta-analysis. Spread it over four or more meals.

How Much Protein Do I Need to Lose Weight?

Eat 1.2 to 1.6 g/kg a day if you diet without lifting, and 1.6 to 2.2 g/kg if you lift while you diet; the calculator targets 1.8. At a BMI of 30 or more, use the reference weight the calculator shows.

How Much Protein Do Seniors Need?

From 65, PROT-AGE and ESPEN advise at least 1.0 to 1.2 g/kg a day, and PROT-AGE advises at least 1.2 g/kg for older adults who stay active. The calculator targets 1.2 g/kg.

How Much Protein Should I Eat on Ozempic or Another GLP-1 Medicine?

The 2025 joint advisory gives 1.2 to 1.6 g/kg a day during weight loss, or 80 to 120 g a day as a simpler target. The calculator uses 1.2 g/kg on a reference weight at a BMI of 30 or more and never goes under 80 g.

Is a High-Protein Diet Bad for Your Kidneys?

In adults with healthy kidneys, a 2018 meta-analysis found no difference in how kidney function changed on high-protein diets compared with normal ones. With kidney disease, your kidney team sets your intake; KDIGO suggests 0.8 g/kg a day at stages G3 to G5.

Sources

1. US Department of Agriculture and US Department of Health and Human Services. (2026). Dietary Guidelines for Americans, 2025-2030. Accessed October 7, 2026.
2. Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press. DOI: 10.17226/10490.
3. Morton, R. W., Murphy, K. T., McKellar, S. R., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. DOI: 10.1136/bjsports-2017-097608. PMID: 28698222.
4. Jäger, R., Kerksick, C. M., Campbell, B. I., et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. DOI: 10.1186/s12970-017-0177-8. PMID: 28642676.
5. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. DOI: 10.1016/j.jand.2015.12.006. PMID: 26920240.
6. Helms, E. R., Zinn, C., Rowlands, D. S., & Brown, S. R. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127-138. DOI: 10.1123/ijsnem.2013-0054. PMID: 24092765.
7. Hector, A. J., & Phillips, S. M. (2018). Protein recommendations for weight loss in elite athletes: a focus on body composition and performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 170-177. DOI: 10.1123/ijsnem.2017-0273. PMID: 29182451.
8. Weijs, P. J. M., & Wolfe, R. R. (2016). Exploration of the protein requirement during weight loss in obese older adults. Clinical Nutrition, 35(2), 394-398. DOI: 10.1016/j.clnu.2015.02.016. PMID: 25788405.
9. Bauer, J., Biolo, G., Cederholm, T., et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542-559. DOI: 10.1016/j.jamda.2013.05.021. PMID: 23867520.
10. Deutz, N. E., Bauer, J. M., Barazzoni, R., et al. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929-936. DOI: 10.1016/j.clnu.2014.04.007. PMID: 24814383.
11. Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein requirements and optimal intakes in aging: are we ready to recommend more than the Recommended Daily Allowance? Advances in Nutrition, 9(3), 171-182. DOI: 10.1093/advances/nmy003. PMID: 29635313.
12. Nunes, E. A., Colenso-Semple, L., McKellar, S. R., et al. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795-810. DOI: 10.1002/jcsm.12922. PMID: 35187864.
13. Stephens, T. V., Payne, M., Ball, R. O., Pencharz, P. B., & Elango, R. (2015). Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. The Journal of Nutrition, 145(1), 73-78. DOI: 10.3945/jn.114.198622. PMID: 25527661.
14. Mozaffarian, D., Agarwal, M., Aggarwal, M., et al. (2025). Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity Pillars, 15, 100181. DOI: 10.1016/j.obpill.2025.100181. PMID: 40673264. Republished with corrections in 2026: Obesity Pillars, 18, 100269. DOI: 10.1016/j.obpill.2026.100269. PMID: 42255462.
15. Hevia-Larraín, V., Gualano, B., Longobardi, I., et al. (2021). High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Medicine, 51(6), 1317-1330. DOI: 10.1007/s40279-021-01434-9. PMID: 33599941.
16. Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. DOI: 10.1186/s12970-018-0215-1. PMID: 29497353.
17. Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. DOI: 10.1186/1550-2783-10-53. PMID: 24299050.
18. Trommelen, J., van Lieshout, G. A. A., Nyakayiru, J., et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12), 101324. DOI: 10.1016/j.xcrm.2023.101324. PMID: 38118410.
19. Kidney Disease: Improving Global Outcomes (KDIGO) CKD Work Group. (2024). KDIGO 2024 clinical practice guideline for the evaluation and management of chronic kidney disease. Kidney International, 105(4S), S117-S314. DOI: 10.1016/j.kint.2023.10.018. PMID: 38490803.
20. Devries, M. C., Sithamparapillai, A., Brimble, K. S., et al. (2018). Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. The Journal of Nutrition, 148(11), 1760-1775. DOI: 10.1093/jn/nxy197. PMID: 30383278.
21. US Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: SR Legacy. Accessed October 7, 2026.

More Nutrition Calculators

• Vegan Protein Calculator
• TDEE Calculator
• Carb Cycling Calculator
• Intermittent Fasting Calculator
• Weight Gain Calculator
• Macronutrient Calculator

Disclaimer

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare professional before making any changes to your diet or exercise routine.