How much protein do you need?
Protein builds and repairs muscle, skin, organs and much more, and your body cannot store much of it, so you need some every day. The official starting point for healthy adults is the Recommended Dietary Allowance (RDA): 0.8 grams of protein for every kilogram of body weight, every day.
This protein calculator turns that into grams for your own weight, splits it across three meals, and, if you give your daily calories, shows what share of them it makes up. You can also type a different grams per kilogram figure if a professional has given you one.
How to use it
- Choose kilograms or pounds and enter your body weight.
- Leave the grams per kilogram at 0.8 for the adult RDA, or enter a figure you have been given.
- Optionally enter your daily calories; the calorie calculator can estimate them.
- Read the grams per day, per meal, and the share of your calories.
The protein formula
protein (g per day) = body weight (kg) × grams per kg
adult RDA = 0.8 g per kg
weight in kg = weight in lb × 0.45359237
calories from protein = grams × 4The RDA of 0.8 g per kg is set for healthy adults and is meant to cover the needs of nearly all of them; this NIH hosted review explains how it was set and how it compares with the range below. For adults, protein is advised to make up 10 to 35% of daily calories, at 4 calories per gram.
Worked example: 70 kg and 2,000 calories
- Protein: 70 kg × 0.8 g = 56 g a day
- Per meal, over three meals: about 19 g
- Calories from protein: 56 × 4 = 224 calories
- Share of 2,000 calories: 224 ÷ 2,000 = 11.2%
At the RDA, a 70 kg adult needs 56 g of protein a day, which is 224 calories, or 11.2% of a 2,000 calorie day. That sits inside the adult range of 10 to 35%.
The RDA by body weight
| Body weight | Protein per day |
|---|---|
| 50 kg (110 lb) | 40 g |
| 60 kg (132 lb) | 48 g |
| 70 kg (154 lb) | 56 g |
| 80 kg (176 lb) | 64 g |
| 90 kg (198 lb) | 72 g |
| 100 kg (220 lb) | 80 g |
The RDA is a floor that keeps nearly all healthy adults well supplied, not a ceiling. Some researchers argue that older adults and very active people benefit from more, and some health conditions call for less. Those are decisions to make with a doctor or dietitian.
Where protein comes from
- Animal foods such as meat, fish, eggs and dairy.
- Plant foods such as beans, lentils, tofu, nuts, seeds and whole grains.
- Spreading protein across meals, rather than eating most of it at once, is an easy habit to keep.
- To plan carbohydrate and fat as well, use the macro calculator.
Frequently asked questions
How much protein do I need a day?
For healthy adults, the Recommended Dietary Allowance is 0.8 grams per kilogram of body weight each day. That is 56 grams for a 70 kg person and 64 grams for an 80 kg person. Enter your weight above to get your own figure, along with a per meal amount.
How do I calculate protein from my weight in pounds?
Multiply your weight in pounds by 0.45359237 to get kilograms, then multiply by 0.8. For 160 pounds, that is 72.6 kg times 0.8, or about 58 grams of protein a day. Choose Pounds above and the calculator converts for you.
Is it bad to eat more protein than the RDA?
The RDA is the amount that covers nearly all healthy adults, not a maximum, and the advised range for adults goes up to 35% of daily calories. People with kidney disease, though, may need to limit protein. If you have a health condition, ask your doctor before changing how much you eat.
Does protein have calories?
Yes. Protein provides 4 calories per gram, the same as carbohydrate, while fat provides 9. So 56 grams of protein supplies 224 calories. Enter your daily calories above to see what share of them your protein makes up, compared with the adult range of 10 to 35%.
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