Protein Intake Calculator
Work out how much protein you need each day — your RDA baseline plus the higher range for active people — from your body weight and activity level.
Your Recommended Daily Protein
How It Works
Protein needs are set per kilogram of body weight. The anchor is the recommended dietary allowance (RDA) of 0.8 grams per kilogram a day for general adults — the amount judged enough to meet the needs of nearly all healthy adults. Active people need more: sports-nutrition guidelines commonly cite 1.2–2.0 grams per kilogram a day, with the lower end for regular exercisers and the higher end for intense training and muscle building.
This calculator shows both: your RDA baseline and the range for your activity level — 1.2–1.6 g/kg for active people, 1.6–2.0 g/kg for very active people and athletes — plus a per-meal split across three meals.
Worked Example
A 70 kg adult has an RDA of 70 × 0.8 = 56 g of protein a day. If they exercise regularly, the active range is 70 × 1.2 to 70 × 1.6 = 84–112 g a day — roughly 28–37 g per meal across three meals. The full sports-nutrition range for the same person runs from 84 g (1.2 g/kg) to 140 g (2.0 g/kg) a day. An 80 kg active adult would need 96–128 g a day.
How to Use This Calculator
Enter your weight and choose your activity level. The headline result is your recommended daily range; the breakdown shows your RDA baseline, the per-kilogram rate used and a per-meal split across three meals.
Tips and Practical Advice
Spread protein across meals rather than loading it into one sitting. A palm-sized portion of meat, fish or tofu, a cup of Greek yogurt or three eggs each supply roughly 20–25 g, which makes the per-meal target easy to picture. Total calories still matter too: extra protein adds calories like anything else.
Sources: RDA 0.8 g/kg/day (U.S. National Academies, Dietary Reference Intakes); active range 1.2–2.0 g/kg/day from sports-nutrition guidelines. Reviewed Nov 13, 2026.
Frequently Asked Questions
Is more protein always better?
No. Above about 2.0 g/kg a day, extra protein brings little extra benefit for most people and just adds calories. The range on this page covers what active people need.
Do older adults need more protein?
Often yes — many guidelines suggest 1.0–1.2 g/kg a day for older adults to help maintain muscle. If that applies to you, use the active range as your guide.
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