The short answer
Most healthy adults need at least 0.8 grams of protein per kilogram of body weight each day, and people who exercise regularly often aim for 1.2 to 2.0 grams. This calculator turns your weight and activity level into a daily range in grams, per meal, and as calories. It is for healthy adults.
Formulas and sources are named on this page. How we calculate.
How this is calculated
Protein needs are set per kilogram of body weight, so the calculation is a multiplication. The only real decision is which range fits your activity level.
Daily protein (g) = body weight (kg) × grams per kg
Calories from protein = grams × 4
Share of calories = protein calories ÷ daily calories × 100
Worked example
A 70 kg person who lifts weights (1.6 to 2.0 g per kg) and eats about 2,400 kcal a day.
- Low end: 70 × 1.6 = 112 g
- High end: 70 × 2.0 = 140 g. Rounded to the nearest 5 g, the range is 110 to 140 g a day.
- Per meal (3 meals): about 37 to 47 g.
- Calories from protein: 112 × 4 = 448 and 140 × 4 = 560, which is about 19% to 23% of 2,400 kcal.
Where the ranges come from
- 0.8 g per kg: the Recommended Dietary Allowance (RDA) for healthy adults, set by the Institute of Medicine. It is the amount that meets the needs of nearly all healthy people, not a target for athletes. We show 0.8 to 1.0 g per kg for people with little exercise. The upper figure is a practical ceiling inside the general guide of 10 to 35% of calories, not a published requirement.
- 1.0 to 1.2 g per kg: the PROT-AGE study group recommends this range for healthy adults over 65, because older muscles respond less to protein.
- 1.2 to 1.6 g per kg: within the 1.2 to 2.0 g per kg recommended by the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine for active people.
- 1.6 to 2.0 g per kg: the upper part of that range, which fits the International Society of Sports Nutrition position of 1.4 to 2.0 g per kg for people who exercise, especially those lifting weights to build muscle.
Limits of any protein calculator
These figures are population averages. They use your actual body weight, so they can overshoot for people who carry a lot of extra body fat. They do not cover kidney disease, pregnancy or other medical needs.
Protein per kilogram by activity level
The ranges used by this calculator, in grams of protein per kilogram of body weight per day.
Daily protein ranges (g per kg)| Activity level | g per kg |
|---|
| Healthy adult, little or light exercise | 0.8 – 1 |
| Adult aged 65 or over | 1 – 1.2 |
| Regular exercise (3 to 5 days a week) | 1.2 – 1.6 |
| Strength training or building muscle | 1.6 – 2 |
Daily protein by body weight
The same ranges applied to common body weights, rounded to the nearest 5 grams.
Daily protein in grams| Body weight | Little or light exercise | 65 or over | Regular exercise | Strength training |
|---|
| 50 kg (110 lb) | 40 – 50 g | 50 – 60 g | 60 – 80 g | 80 – 100 g |
| 60 kg (132 lb) | 50 – 60 g | 60 – 70 g | 70 – 95 g | 95 – 120 g |
| 70 kg (154 lb) | 55 – 70 g | 70 – 85 g | 85 – 110 g | 110 – 140 g |
| 80 kg (176 lb) | 65 – 80 g | 80 – 95 g | 95 – 130 g | 130 – 160 g |
| 90 kg (198 lb) | 70 – 90 g | 90 – 110 g | 110 – 145 g | 145 – 180 g |
| 100 kg (220 lb) | 80 – 100 g | 100 – 120 g | 120 – 160 g | 160 – 200 g |
Estimates for healthy adults. See the calorie side in our calorie calculator and the split in our macro calculator.
Frequently asked questions
How much protein do I need per day?
Healthy adults need at least 0.8 grams per kilogram of body weight, which is the US RDA. Older adults are advised 1.0 to 1.2 g per kg, and people who exercise regularly often aim for 1.2 to 2.0 g per kg. Use the range for your activity level as a starting point.
Is more protein always better?
No. For most people there is little extra muscle benefit above about 1.6 to 2.0 g per kg. Position statements consider intakes up to about 2 g per kg safe for healthy adults, but very high intakes can be a problem for people with kidney disease, so check with a doctor if you have any health condition.
Do I need more protein when I am trying to lose weight?
Many sports-nutrition reviews suggest keeping protein in the upper part of your range while eating fewer calories, especially if you lift weights, to help keep muscle. This page does not set calorie targets. Our calorie deficit calculator applies safe limits to a weight-loss goal.
Should I use my current weight or my goal weight?
This calculator uses your current weight. For people with a lot of extra body fat, that can give a high figure, and a dietitian may use a healthy or goal weight instead. If you are unsure, use the lower end of your range and ask a professional.
How much protein should I eat at each meal?
Sports-nutrition guidance suggests roughly 0.25 to 0.4 g per kg at each meal, which is about 20 to 40 g for most adults. Spreading protein over three or four meals is a common way to reach your daily target. The calculator shows the amount per meal for three meals.
Can I reach my protein target without eating meat?
Yes. Beans, lentils, tofu, soy foods, dairy, eggs, nuts and whole grains all contribute. Some plant proteins are digested a little less completely, so people who eat no animal products sometimes aim for the middle or upper part of their range.
Disclaimer and editorial note
For information only, not medical advice. This calculator gives general estimates from the numbers you enter. It cannot diagnose, treat or prevent any condition and does not replace advice from a doctor, midwife, registered dietitian or other qualified professional who knows your history.
Written and maintained by the HealthFitnessHQ editorial team. We name the source of every formula and category used, and we review each calculator when guidance changes. Read how we work in our editorial policy and methodology.