How To Determine Your Protein Needs

Step 1: Calculate your calorie needs
If you are overweight, multiply your current weight by 10. If you are at your desired weight, multiply your current weight by 15.
Example: 160 lbs x 10 = 1,600 kcal/day.

Step 2: Find your protein needs
Multiply your calorie needs by 12 percent (0.12).

Step 3: Divide that number by 4

This is how many grams of protein you should consume daily.

Example: 1,600 kcal/day x 0.12 = 192.
Divide by 4 calories per gram = 48 grams of protein.
Source: Heart Information Network at