How to use the protein intake calculator
- Choose US or metric units and enter your body weight.
- Choose the situation that best describes you: not training regularly (RDA), endurance training, mixed or team sports, or strength and power training.
- Optionally open the advanced options to set meals per day and your daily calories.
- Read your daily protein range in grams, per kilogram and per meal, and compare it with the RDA.
Formula
Daily protein (g) = body weight in kg x grams per kg
RDA for adults: 0.8 g per kg per day
Exercise range: 1.4 to 2.0 g per kg per day
Share of calories = protein grams x 4 / daily calories
The 0.8 g per kg figure is the adult Recommended Dietary Allowance set by the Food and Nutrition Board. The 1.4 to 2.0 range comes from the International Society of Sports Nutrition position stand on protein and exercise. How this page splits that range among training types is a simple convention, with endurance at the low end and strength at the high end.
Worked example
For a person who weighs 70 kg, the RDA of 0.8 g per kg is 70 x 0.8 = 56 g a day.
For strength or power training, the page uses 1.8 to 2.0 g per kg, which gives 70 x 1.8 = 126 g to 70 x 2.0 = 140 g a day.
Spread over 4 meals, that is about 32 to 35 g per meal. On a 2,000 kcal day, 126 g of protein supplies 504 kcal, or 25.2 percent of calories, and 140 g supplies 28.0 percent.
RDA versus the exercise range
The RDA is set to meet the needs of nearly all healthy adults who are not training hard and to prevent deficiency. It is not a target for building muscle or recovering from heavy training. The International Society of Sports Nutrition says an overall daily protein intake of 1.4 to 2.0 g per kg is sufficient for most people who exercise. Seeing both on one page makes the difference clear.
Per-meal amounts
Dividing a daily target by the number of meals gives a rough sense of portion size, such as 25 to 40 g at each of three or four meals. The page does not claim that protein must be evenly spread, and a day total is the main number.
Who should not use this page
People with kidney disease, liver disease, metabolic disorders, pregnancy or other medical needs may be told to eat more or less protein. Children and teens have different needs. If any of this applies, ask a doctor or registered dietitian. For planning calories and the other macronutrients, see the macro calculator.
Assumptions and limits
- Targets use total body weight, not lean mass or a goal weight. People with obesity or very low body weight may be advised differently.
- The adult RDA applies to healthy adults. Older adults, athletes and people recovering from illness may have different advice.
- Dividing the exercise range among training types is a convention used by this tool and not a published rule.
- Weight must be between 66 and 990 lb (30 to 450 kg). Calories, if entered, must be 800 to 10,000.
- General information only. Not medical or dietary advice. Nothing you enter leaves your browser.
Frequently asked questions
How much protein do I need per day?
The adult RDA is 0.8 grams per kilogram of body weight, about 0.36 g per pound. People who exercise regularly are often advised to eat more, within a published range of 1.4 to 2.0 g per kg. Your own needs depend on your health and goals.
Is more protein always better?
No. Benefits level off, and some medical conditions call for lower protein. Within the range published for exercising adults, extra protein beyond the upper end is not shown to add much for most people.
How is protein different from the RDA in this calculator?
The RDA is the minimum to prevent deficiency in most healthy adults. The exercise range targets the needs of people who train. The page shows the RDA beside your result so you can see the gap.
Should I use my current weight or my goal weight?
This tool uses the weight you enter. Some clinicians use a goal or adjusted weight for people far from a typical range, so ask a dietitian if that applies to you.
How many grams of protein per meal?
Divide your daily target by the number of meals. With 4 meals and a 126 to 140 g target, that is about 32 to 35 g per meal. Many people simply aim for a protein source at each meal.