How much protein do you need in a day:

Getting enough protein in your daily diet is essential for maintaining good health and achieving your fitness goals. The exact amount depends on lifestyle factors such as activity level, age, muscle mass, and overall health. It’s time to say goodbye to guesswork and calculate your ideal daily protein intake.


Just enter a few details into our protein calculator and let us take care of the rest.


Fitness Goal*
Activity Level*

Are you getting enough protein from diet alone?

There is a good chance that you are experiencing a protein gap in your diet, which may be affecting your health. But don’t worry, you’re not alone. The majority of Americans don’t get enough protein, especially for those following a vegan or plant-based diet, getting enough protein can sometimes be a challenge.

Why is protein so important?

Protein is an essential nutrient that plays a vital role in many processes throughout the body. It is required for the growth and repair of tissues, the production of enzymes and hormones, and the maintenance of a healthy immune system. Protein can increase feelings of fullness and reduce cravings, potentially aiding weight loss or weight maintenance efforts. Protein is also crucial for building and maintaining lean muscle mass, which is particularly important for athletes and active individuals.

How to fill your protein gap

Now that you know how much you need... How are you getting your protein?


To learn about the best sources of protein, how to incorporate protein into your meals in a way that's not only nutritious but also delicious, and how to strike the right protein balance for your unique goals and dietary preferences check out the full Guide to Getting Enough Protein in a Day below.


Protein Powders - An Easy and Effective Way to Close the Protein Gap

Protein powder offers convenience by providing a quick and portable source of high-quality protein, making it easy to meet daily protein needs, especially for those with busy schedules or active lifestyles. Protein powder can support muscle recovery, weight management, and overall health goals when used as part of a balanced diet and exercise regimen, making it a valuable dietary supplement

*How We Calculate Your Recommended Daily Protein

First, we start with your height and weight and convert that to a rough BMI range. While BMI definitely isn't perfect as a measure of healthiness, especially for athletes or people with a lot of muscle, these ranges allow us to factor in body mass as part of our overall requiremest calculation.


Next, we use the activity level and goal you specifiy, along with the BMI range, to get a multiplier for protein that ranges between 1.2 and 1.6 grams of protein per kg of body weight. We multiply your weight times that multipier to get your recommended "Protein per Day". People who are sedentary will have a lower recommendation than people who are active, and people who are looking for the right amount of protein for muscle gain will have a higher recommendation than that of people who are looking for the right amount of protein for weight loss. We are using the "Optimal daily protein intake for adults" table on the Protein Intake page at which has a great explanation with references to the relevant supporting studies.


At PlantFusion, we don't think you should get all your daily protein intake from just our delicious vegan protein powder, so we put a cap our on recommendations as "Daily Protein from Plant Protein". Our thinking is that you shouldn't have more than 3 protein shakes a day and our plant-protein shakes have about 21g of protein per shake. So, we recommend 50% of your calculated "Protein per day" or 3 shakes at 21g, whichever is lower. From that we make our "Protein Servings per Day/Week" recommendation.


Finally, if you tell us which of our plant-protein products you are interested in and how many shakes/day you would like, we do the math to find the best value subscription for you. It should get you as close as possible to the servings you need each month, so you don't end up with multiple bottles stacked up on the counter.