Useful extras

Protein Calculator

By Kashi Read more protein basics
How much protein is right for me?

Protein like that in our GOLEAN® cereals is essential to a well-balanced diet. How much you need depends on many factors, including age, gender, height, weight, and your activity level and fitness goals.


Calculate how much protein you need

Enter your info below and click “submit” to calculate your recommended protein intake:

Male       Female
lbs.
ft. in.
Sedentary
On a light exercise program
   (e.g., cardio exercise 3/week, 30 minutes each)
Moderate exercise program
   (e.g., cardio exercise 3-4/week at 30-45 minutes each, weightlifting 2-3/week)
Intense exercise program
   (e.g., cardio exercise 4-7/week at 30-60 minutes each, weightlifting 3-5/week)
Competitive athlete
   (e.g., training for a marathon, a specific sport, or bodybuilding competition)
General fitness
   (lose body fat, improve muscle tone, etc.)
Bodybuilding
   (increase muscle size and definition)
Improve strength
   (Increase weight lifted in each repetition)
Improve athletic performance
   (increase speed and/or endurance)

Disclaimer: This tool does not provide medical advice. These estimates may not be appropriate for pregnant and nursing women. You should always speak with your doctor or other qualified healthcare provider before you start or change any weight management or physical activity plan. This tool is intended for informational purposes only and does not provide medical advice and is not a substitute for professional medical advice from a qualified healthcare provider. Information entered into the calculator is not stored.

  Other ways to learn more about protein  

This resource is part of the topic Protein basics. You might also like:

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  1. User_48

    It’s sometims hard for me to get enough protein, Kashi definetely help

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  2. User_48

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  3. User_48

    i want to be healthy and strong, this helps me to eat enough protein.

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  4. 48_me2

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  5. User_48

    Because it’s a useful tool and many people don’t realize just how much protein they need or where they can get good sources of it.

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  6. User_48

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  9. User_48
    ljustiss commented on this. 3 months ago

    Why can we no longer buy this in texas?

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  10. User_48
    Celles commented on this. 3 months ago

    Seriously? 75 grams of protein?! That what the Kashi protein calculator calculated as my recommended daily protein intake. Kashi people, is there an error in your calculator? I am a 48 year old female, 5’5", 119 lbs, fit with good muscle tone, extremely healthy,energetic,and vegan. There is no way I come close to that intake. On some days I probably don’t even make the CDC recommended intake. CDC recommends 46 grams for adult women and comments that most people intake an excess of protein. Here the link:
    http://www.cdc.gov/nutrition/everyone/basics/protein.html

    Another note to Kashi people, I used to love Kashi original until I went totally vegan (its got honey). It looks like the Kashi cinnamon crumble and berry crumble might be vegan, but its not readily available everywhere. Just saying I wish they were as easy to find as the original.

    1. User_48
      runningonempty 3 months ago

      If you are healthy, reasonably active, not dieting, and at the standard weight, then follow the CDC guidelines. They are the same as Kashi’s. However the calculator gives you guidelines for protein if you do not meet their standards. So as a male endurance athlete over 200lbs the CDC’s recommendations are way too low for my lifestyle. Now that I’ve used Kashi’s calculator which is based on sound studies, my performance and recovery has been much better. The differenc is CDC’s recommendation of 56 g(based upon a 150 man) versus 120 grams recommended by Kashi and many others. (1 to 1.2 grams of protein per kg of bodyweight).

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  11. 48_krikie2 (1 of 1)

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  12. User_48

    it tastes great and does not get soggy in milk and its good for you

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  13. User_48

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  14. User_48

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  15. User_48

    I now know I have not been eating enough protein and that my be why I am not achieving my goals

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  16. 48_66255_168498063162009_100000054492566_590317_5349643_n[1]

    very very helpful
    this will definately help me eat more protein!!!

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  17. User_48

    it gives me more motivation to work out and eat better. and i love the challenges i can take makes things more interesting,

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  18. User_48

    Wow, I didn’t know I needed that much protein!!!

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  19. User_48

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  20. 48_picture 4
    timthetrex commented on this. 11 months ago

    I would just like to say that the product,s that i have been injesting seem to give me a better over all feeling within myself ,like the saying goes you are what you eat!!by-tim-moore.

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  21. User_48

    I just recently became a vegetarian and this was very helpful to me. I want to be sure that I get enough protein.

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  25. 48_me2
    christine1974 commented on this. over 1 year ago

    Seems like a lot! Good to know.

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  26. User_48

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  32. User_48
    serene_dreams_ commented on this. over 1 year ago

    wow i really should be having alot more protein than i usually av on a daily basis.

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  33. User_48

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  35. User_48
    docsrocks commented on this. over 1 year ago

    Love the original. The lower sugar helps as well as the super high fiber and protein. An ideal cereal.

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  36. User_48

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  37. 48_julz

    I am so unsure about food quantities I should be having and this is an easy to follow list

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  38. User_48

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  39. 48_img_0456

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  40. User_48

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  41. User_48
    pjguy didn't love this. over 1 year ago

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  42. User_48

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  43. User_48
    Elinor commented on this. over 1 year ago

    Thanks. This was very helpful and great.

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  44. User_48

    I knew that protein was important but now know that I need to get even more protein. I am a big fan of Kashi products for the ingredients and amount of protein. thank you

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  45. 48_tiger_bulldog

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  46. User_48
    jakaco commented on this. over 1 year ago

    Glad I checked this. Just found out I only eat about half the protein I should be eating.

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  47. User_48
    Claypot commented on this. over 1 year ago

    I’m skinny, so I get filled-up fast. I add some protein power to my GoLean Orig. Added this page to favorites. Thank you!

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  48. User_48
    Cantabrig didn't love this. over 1 year ago

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  49. 48_35757_1219276822563_1848199875_428385_7622310_n

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  50. User_48

    It’s nice to have a guideline. I am not getting any younger (67), and have cut down on meat in recent years. I am pleased to see that my current diet is not protein-deficient (I eat quite a lot of whole grains and beans.)

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  51. 48_mustanggt

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  52. User_48

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  53. User_48

    If gives me direction on how to much protein my body needs and how to get that protein

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  54. User_48

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  55. User_48

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  56. User_48
    leewill commented on this. over 1 year ago

    I will consider this a tool to sucessfully meet my weight loss and gain lean muscle goals. However, the average adult daily requirement is 0.8 grams of protein per kilogram of body weight. Using this formula will give me the amount of protein for an average adult. The average adult in the USA is sedentary, therefore would use this formula. For someone who is attempting to gain lean muscle mass and is exercising at least 4 to 6 times per week will need more than the average amount of protein for their individual needs. If you want to be sure check with a professional.

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  57. User_48

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  58. User_48

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  59. User_48
    cliftonic didn't love this. over 1 year ago

    umm this is totally bunk. I’m not sure what percentage of one’s diet they are saying should be from protein, but this is using the wrong formula. My RDI for protein is around 55G, Kashi wants me to believe it’s 139G. Nobody needs 139G, nobody.

    1. User_48
      smithroney over 1 year ago

      I don’t know what kind of wierd entries you made going in, but like the computer geeks say, GIGO – garbage in, garbage out. Try making some realistic entries and you will get a realistic result. I did, and the result looks entirely appropriate to me.

    2. User_48
      Keliandra 8 months ago

      Maybe not GIGO. Mine says: Calculated Daily Protein Intake: 141 grams. Thats for a 42 yo female, with a sedentary lifestyle looking for general fitness, who is 5’ 9" and 270 pounds.

    3. User_48
      Keliandra 8 months ago

      If I was 160 pounds (all else the same) it would be 83 grams per day.

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  60. User_48

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  61. 48_lo
    tamina commented on this. over 1 year ago

    Love the food ideas and being a 13 year old vegetarian I need my protein!! :)

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  62. 48_lo
    tamina commented on this. over 1 year ago

    very useful!!

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  63. User_48
    thenewrevolutionist commented on this. almost 2 years ago

    Wow, this was really an eye opener to how much protien I really need; and I love the food ideas!

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  64. User_48
    melissabayles commented on this. almost 2 years ago

    Before you put anything into your body remember to eat Protein First, Veggies Second, Fruit Third and everything else is dead last.

    Protein also helps to help preserve your lean muscle mass while you’re dieting. Protein isn’t just to build muscle, but preserve what yo do have.

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  65. 48_photo_63
    mfondakowski commented on this. almost 2 years ago

    Wow, that’s eye-opening. I had no idea I would need that much protein! I love that the calculator suggests Kashi foods, and other foods as well for a rounded day of eating!

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  66. User_48
    pmorgan commented on this. almost 2 years ago

    Kashi cereal with a few spoons of ground flax, chopped walnuts and almonds, and milk is a good protein start for the day!!

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