Protein intake calculator
See the reference amounts of protein for your body weight, without a meal plan or a diet target.
Protein reference for your weight
Enter your age and weight, then calculate.
How the reference works
The Recommended Dietary Allowance is the amount that meets the needs of nearly all healthy adults. It is a floor for most people, not a goal to maximise. The second range, 1.2 to 2.0 g per kg, comes from a position statement about people doing regular training and is shown only as context.
Worked example
For a 70 kg adult, the RDA is 70 × 0.8 = 56 g of protein per day. The range studied in people who train is 70 × 1.2 = 84 g to 70 × 2.0 = 140 g per day. At 72 kg the RDA is 57.6 g, shown as 58 g.
Limits and who should check first
- The tool uses total body weight. It does not know your muscle mass, and the RDA is not adjusted for it.
- People with kidney disease, liver disease, or who are pregnant or breastfeeding need individual advice. Please do not use this page for them.
- We do not give meal plans or food-by-food gram counts here.
For the energy side of eating, see the BMR vs. TDEE guide.
Who this tool is for
This tool is for healthy adults aged 20 and older. It is not for use during pregnancy or breastfeeding, and it does not diagnose any condition, suggest medicine doses, set weight-loss targets or write personal meal plans. If you have a medical condition, or a result worries you, speak to a doctor or registered dietitian.
Your numbers stay in your browser. They are not sent anywhere, saved, or added to the page address. See our privacy policy.
Sources
- National Academies: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005) — RDA of 0.8 g per kg per day for adults
- Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance (2016) — 1.2 to 2.0 g per kg per day for athletes
See the editorial methodology for how we check sources.