How Much Protein Do You Need?
Answer a few quick questions and we'll calculate your daily protein target - plus how Wellnosh can help you hit it.
How much protein do you need per day?
Most adults need between 0.8g and 2.2g of protein per kilogram of body weight per day, depending on activity level and goals. Sedentary adults sit near the bottom of that range. People training regularly, building muscle, or preserving muscle while losing weight need substantially more, often 1.6g to 2.2g per kilogram. The calculator above applies these evidence-based ranges to your weight, age, activity level, and goal.
How this calculator works
Enter your body weight, age, biological sex, activity level, and fitness goal. The calculator multiplies your weight by an intake range drawn from sports nutrition research: lower multipliers for sedentary maintenance, higher multipliers for muscle building, endurance training, and weight loss (where extra protein helps preserve lean mass). Your result is a personal daily protein target in grams, plus how many bags of Wellnosh protein chips would help you close the gap between meals.
Hitting your number between meals
Whole-food meals should carry most of your daily protein. Snacks are where most people fall short. A 1.5 oz bag of Wellnosh protein chips adds 15g of protein with 180 to 190 calories, roughly the protein of two eggs in snack form. Choose from Celtic Salt, Chipotle Barbecue, Nacho Cheese, and Cinnamon, or try all four with the Variety Pack. Browse the full lineup at Shop Protein Chips.
Protein FAQ
Can you eat too much protein?
For most healthy adults, intakes within the calculator's ranges are well tolerated. Going far beyond your target mostly adds calories you may not need. If you have kidney disease or other medical conditions, talk to your doctor before making big changes to protein intake.
Does plant protein work as well as animal protein?
Yes, when total intake and variety are adequate. Fava bean protein provides all nine essential amino acids, and pairing plant proteins across the day covers any individual shortfalls.
Why fava bean protein?
Fava beans deliver a complete amino acid profile with fiber and iron, and they crisp beautifully. That is what makes a chip with 15g of protein possible without protein powder aftertaste.
