Protein Calculator

Calculate your protein needs by multiplying your body weight in pounds by the following factors listed below based on your category.

Table adapted from Clark, nancy. The power of protein. The physician & sportsmedicine. 24 (4), 1996.

Pregnant – Extra 10 grams of protein per day

Breastfeeding Exerciser – Extra 20 grams of protein per day

To determine the amount of protein in food and to ensure you meet your protein needs, use the following as a guide:

8 grams of protein are found in 1 cup of milk or yogurt
8 grams of protein are found in 1 ounce of cheese
15 grams of protein are found in 1/2 cup of cottage cheese
8 grams of protein per half cup of cooked beans
8 grams of protein per 2 tablespoon of peanut better
8 grams of protein in 1/4 cup of almonds/peanuts/flax seeds/sunflower seeds
19 grams of protein in 1/4 cup of pumpkin seeds
7 grams of protein are found in 1 ounce of meat (chicken, fish, port, beef) & in one egg
3 grams of protein are found in 1/2 cup of pasta, rice, corn, beans or 1 slice of bread
10 grams of protein in 1/2 cup of Tofu