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. 48_krikie2 (1 of 1)

  2. User_48

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

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  5. User_48

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

  6. 48_66255_168498063162009_100000054492566_590317_5349643_n[1]

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

  7. 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,

  8. User_48

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

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    timthetrex commented on this. 8 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.

  11. 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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    christine1974 commented on this. about 1 year ago

    Seems like a lot! Good to know.

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    serene_dreams_ commented on this. about 1 year ago

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

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    docsrocks commented on this. about 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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  27. 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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    pjguy didn't love this. about 1 year ago

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    Elinor commented on this. about 1 year ago

    Thanks. This was very helpful and great.

  34. 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

  35. 48_tiger_bulldog

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    jakaco commented on this. about 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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    Claypot commented on this. about 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!

  38. User_48
    Cantabrig didn't love this. about 1 year ago

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  40. 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.)

  41. 48_mustanggt

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

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    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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    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 about 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 5 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 5 months ago

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

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    this will help me understand more about the amount of protien i need to lose weight and get fit!

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    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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    I now have a number for the protein needed on a daily basis.

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    tamina commented on this. over 1 year ago

    very useful!!

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    thenewrevolutionist commented on this. over 1 year ago

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

  62. User_48
    melissabayles commented on this. over 1 year 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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    mfondakowski commented on this. over 1 year 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!

  64. User_48
    pmorgan commented on this. over 1 year ago

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