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Protein Calculator

Estimate your daily protein needs from your weight and activity, with grams per day and per meal.

Results

ItemValue

Protein by activity

Activityg/kg per dayGrams per day
This is general information for healthy adults, not medical advice. Needs can differ during pregnancy, breastfeeding, older age and illness. If you have kidney disease or another health condition, speak to a doctor or dietitian first.

Quick Answer

The US recommended intake for healthy adults is 0.8 g of protein per kilogram of body weight a day. A person weighing 180 lb (81.6 kg) would need about 65 g a day. People who train regularly may need more, and sports guidance for athletes is about 1.2 to 2.0 g per kilogram.

Last updated: 2 November 2026 · How we calculate this: US protein RDA and sports nutrition ranges

Table of Contents

How This Protein Calculator Works

Protein needs are usually based on body weight. This calculator converts your weight to kilograms and multiplies it by a range for your activity. It shows your daily total, a per-meal amount, and how each activity level compares.

Quick explanation: protein (g) = body weight (kg) × grams per kilogram.

  • General adult: 0.8 g/kg, the US RDA.
  • Endurance training: about 1.2 to 1.4 g/kg.
  • Strength training: about 1.6 to 2.0 g/kg.

Core Formulas

  • Weight in kg: pounds × 0.45359237
  • Daily protein: weight in kg × g/kg target
  • Per meal: daily protein ÷ meals

The RDA is the amount needed to prevent deficiency in most healthy adults. It is a minimum guide, not an ideal target for everyone. Sports nutrition sources recommend 1.2 to 2.0 g/kg for athletes, depending on training.

Worked Example

You weigh 70 kg and do endurance training.

  • Low end = 70 × 1.2 = 84 g a day
  • High end = 70 × 1.4 = 98 g a day
  • Over 3 meals = about 28 to 33 g a meal

What Can Change Your Needs

  • Training: more or harder training can raise your needs.
  • Calories: protein needs can be higher when eating fewer calories.
  • Age: older adults may have different needs.
  • Health: kidney disease and other conditions may change what is safe for you.

Frequently Asked Questions

The US RDA is 0.8 g per kilogram of body weight for healthy adults. Enter your weight above for your own number.

Sports nutrition guidance for strength training is often about 1.6 to 2.0 g per kilogram a day, along with resistance training.

Multiply pounds by 0.4536 to get kilograms, then multiply by your g/kg target.

Healthy people usually handle higher intakes, but people with kidney disease should get medical advice before raising protein.

Many people find it easier to spread protein through the day. The per-meal figure gives you a simple target.

References & Sources

SourceUsed ForLink
NIH Office of Dietary Supplements, Exercise and Athletic Performance Athlete protein range of 1.2 to 2.0 g/kg. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
Phillips SM et al., Optimizing Protein Intake in Adults (PMC) The protein RDA and how to apply it. https://pmc.ncbi.nlm.nih.gov/articles/PMC5347101/
The effect of protein intake on athletic performance (PMC) Typical endurance and strength ranges. https://pmc.ncbi.nlm.nih.gov/articles/PMC11613885/
ISSN Position Stand: protein and exercise Protein intake for exercising people. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/