Calculators
Protein calculator
For people who exercise, the International Society of Sports Nutrition puts protein at 1.4 to 2.0 g per kg of body weight a day. For a woman who weighs 132 lb (60 kg), that is 84 to 120 g a day.
Your numbers
Information, not a prescription
These numbers come from studies of healthy adults who exercise. They are not a diet plan, and a registered dietitian can tailor them to you. If you have kidney disease, talk to your doctor before eating more protein.
How it works
Around 1.6 g per kg a day: in a meta-analysis of 49 trials, eating more than that added no further training gains in lean mass.
About 0.25 g per kg in each meal, spread every 3 to 4 hours, as the same position stand suggests.
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Sources
Daily range
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
At 1.6 g per kg
Morton RW, Murphy KT, McKellar SR, et al. 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. Br J Sports Med. 2018;52(6):376-384.
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