how much protein do i need calculator mobile protein calculator image

Promix Protein Calculator™

How much protein do you need?

Start Calculator

The Promix Protein Calculator helps you optimize your nutrient consumption within your daily routine. Whatever your goals, our protein intake calculator will guide you toward the ideal amount of protein and provide valuable information about how to train. Our protein needs calculator not only does the math for you, it guides you toward the right natural protein powder and natural nutritional supplements to fit your preferences and lifestyle.

What makes the Promix Protein Calculator™ unique?

The Promix Protein CalculatorTM was designed by Albert Matheny, M.S., R.D., C.S.C.S. Albert is a Registered Dietitian, Exercise Physiologist, and Founder + Owner of SoHo Strength Lab in New York City (Men’s Health "Best New Independent Gym" 2015). For the past ten years, Albert has worked with athletes and clients of all ability levels to improve their nutrition and training.

Who should use the Promix Protein Calculator™?

The Promix Protein Calculator is for anyone looking for a better way to determine their own specific daily protein needs quickly and easily. The calculator combines well-researched scientific components with the years of real world experience I have gained through helping thousands of clients. Whether you are an Olympic gold medalist or someone just starting to train, having the right amount of protein in your diet will help you feel better and achieve your goals.

Why is the Recommended Daily Value for Protein not the best for health and performance?

The Daily Value (DV) is a term created by the FDA that replaced the term "US RDA".

"US" stands for United States. RDA stands for "Recommended Daily Allowances".

The RDA for protein is calculated by multiplying the EAR (Estimated Average Requirements) by 1.2.

(RDA = 1.2 x EAR)

So what is the EAR for protein based upon?

The EAR is based on what scientific research has said will be enough to "satisfy the needs of 50% of the people in that age group." In other words, this means that half of that group will be deficient and half will have enough protein to avoid any negative effects on health. This is also not considering an athletic population that already needs more protein. This is simply an average population sample. Furthermore, I am not looking to only recommend the bare minimum (or below) to prevent disease. I am also looking for the amount to recommend that will fully maximize health, longevity, and physical performance.

So, to put this all together, the Daily Value you see on food labels for protein is equal to 20% more than what half of the average, non-athletic population needs to prevent deficiency and negative health effect. This is crazy!

The takeaway here is that the Daily Value for protein is INCREDIBLY LOW for what is actually needed for an athlete, not to mention for someone whose goal is to add lean muscle. The Daily Value is not even enough for someone who works out a few times per week. FUN FACT: Until 2020, the Nutrition Facts label that shows the Daily Values on your food and supplements will still be based on research that the FDA used to establish RDAs over fifty years ago (in 1968, to be exact). I would say what we know about nutrition has changed a bit in the last fifty years, wouldn’t you?

Notes about using the Promix Protein Calculator™

No protein calculator is perfect without taking physical measurements. For the most accurate representation of your daily protein needs, it is helpful to first determine your lean body mass (LBM) using either a Dexa Scan or Bioelectrical Impedance Scale. After you have your lean body mass, you can evaluate your training and lifestyle to achieve a more exact determination of your protein needs. If you would like an in-depth analysis and recommendations, contact Albert. For anyone other than elite athletes, this level of detail is not necessary, nor will it yield significantly better end results in relation to your training goals.

How much protein should I consume from supplements?

Regardless of you protein needs, it is important to remember that the majority of your food should come from whole food sources like meats, eggs, nuts, etc., not from supplements. Supplements should be used when you need a convenient source of protein and generally, should not make up more than 35% of your daily protein intake. For example, if 160 grams of protein is your daily intake, I would advise no more than 56 grams should come from protein supplements (160 x .35 = 56). When you are pressed for time, a protein shake is the best option for you, but remember that whole foods are your first choice whenever possible.

Your privacy is important us

The information you input is for your own personal use and will not be published or reproduced.

Most common questions and myths about protein

I receive a lot of questions about protein. Here are the most common:

"Can I have too much protein?"
"Is protein bad for my kidneys?"
"Can protein make me fat?"

For answers to these questions, take a look at the Promix Nutrition Blog.


The ProMix Nutrition Protein Calculator (TM) is for education purposes only. Please consult your dietitian and doctor before beginning any new diet or exercise program. 
These statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


Peterson, Courtney & Thomas, Diana & L Blackburn, George & Heymsfield, Steven. (2016). Universal equation for estimating ideal body weight and body weight at any BMI. American Journal of Clinical Nutrition. 103. 10.3945/ajcn.115.121178.

Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes: A Risk Assessment Model for Establishing Upper Intake Levels for Nutrients. Washington (DC): National Academies Press (US); 1998. What are Dietary Reference Intakes? Available from:

Institute of Medicine (2010). "2 History of Nutrition Labeling". Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report. The National Academies Press.

Encyclopedia of Food Sciences and Nutrition (Second Edition) 2003, Pages 1863-1868

Promix Protein Calculator ™

General Fitness Protein Calculator

Best For: You go to the gym a few times per week and enjoy a variety of workout types or classes.

Start Calculator

Experienced Lifter Protein Calculator

Best For: You go to the gym 3x/week or more and have specific strength or performance goals.

Start Calculator
Are You a Male or Female?
How Tall Are You?
What is your body type?
What Is Your General Activity Level Other Than Workouts?
How Many Workouts Do You Do Each Week? 1 workout is equal to 45 minutes, not including light warm-up or cool down, of moderate or high intensity strength or cardiovascular training
How often do you strength train each week?
What kind of strength or resistance training do you enjoy?
How often do you perform cardiovascular exercise each week?
What kind of cardio do you enjoy?
What Is Your Main Training Goal?
Do You Have Any Dietary Restrictions?
Are You a Male or Female?
How Tall Are You?
What is your body type?
Do You Do Strength Training; Deadlifts, Squats, or Similar Exercises Each Week?
Do You Do Cardiovascular Training Outside of Your Strength Training Each Week?
What Is Your Main Training Goal?
How Long Have You Been Training?
How Many Workouts Do You Do Each Week? 1 workout is equal to 45 minutes, not including light warm-up or cool down, of moderate or high intensity strength or cardiovascular training
What Is Your General Activity Level Other Than Workouts?
Do You Have Any Dietary Restrictions?
Results Calculated (please record results, data is not saved)

How much protein you should have on average per day

Maximum amount of protein from supplements per day
10% OFF Your First Order. USE CODE: CALCULATOR
It is important to remember that not every day is the same. Some days, you will need more protein than others. These numbers are an average estimate of your specific daily needs. For example, on a day where you watch a lot of Netflix, you will likely need less protein than on a day you workout, go for a hike, work on the yard, etc. The difference in protein intake between days you work out and days you don’t can often be met with a protein shake immediately after your workout.

It is important to discuss with your doctor and dietitian your protein intake levels from your diet and/or supplements prior to using any products.

Please email if you need more information.